The Official Gym & Fitness Thread

Yeah i only did leg this week, not acceptable, gonna make it up with chest and shoulders today, and back tomorrow. Im gonna bring back IF and semi KETO for the remainder of summer. i love my strength increase but it's time to look sexy.

 

I am in the second month of Insanity again.Great cardio routine.I eat right and am always trying to keep my weight down.After this round of insanity is over I may do some weights.May not.

 

Still don't feel my back workouts.. What should I try

 

what are you doing?

 

1 arm DB row 4 x 12, 10, 8, 6

Hammer strength 2 arm row 4 x 10

Close grip pull down 3 x 12

Pull-ups 4 x till failure

Cable row 3 x 12

Shrugs 4 x 12 and 15 sec hold

 

Do you deadlift with legs then?

 

Nah man, chest

Yeah I do.

 

you could probably go lower-volume higher-weights for most of those
and work in bent over rows and corner barbell rows//t-bar rows

 

Gotcha. I feel like my arms are doing most of the work anyways..

 

for rows and whatnot you should be focusing on squeezing your shoulder blades together and have your back do the work

 

Hmm.. I've just been pulling. Makes sense now.

 

don't only focus on the movement, focus on the muscle

stick your arms straight out in front of you like you're gonna do a cable row
pull your arms in like how you'd been doing- if you notice you're focusing on bringing your hands into your chest, you're not doing much but moving the load to your biceps

now do the same thing, chest/head up- at the beginning of the pull, your back should be opened up, on the pull, focus on squeezing your shoulder blades together, and instead of bringing your hands to your chest, bring your elbows back for the full ROM, you should feel a lot more of your back working

 

Ahh. Legs have been killing me this year. I strained my hammy twice earlier this year in track and havent fully recovered from that. I am now for the most part. But now my knees hurt because I'm on them all day waking around in a hot warehouse. I drink about 2 gallons of water a day and still dehydrated at the end of it. I started taking Joint support and krill oil. It's help quite a bit but I still feel it when I squat.

For back I typically do:
Pull ups
Under hand bent over rows/single arm Db row
High pull Hammer machine
Seated row
Lat pull down wide and close grip

Occasionally I add t-bar row, straight arm pull downs, wide grip seated row, rack deads, sideways high pull hammer machine and low row hammer machine depending on what I'm trying to focus on.

 

Negatives work well on back as well. I feel a better pump doing slow negatives with pulldowns and such.

 

Ooo. That reminded me. With my pull ups, I do full slow contracts up and down. It hurts.

 

I do vert grip pullups but on the opposite side of the bar so the handles are way out in front of my chest

blasts dem bi's

 

My back days start with heavy deadlift, end with some type of rowing movement to failure

 

My back days start with bacon and end with ice cream

 

Quit smoking that funny stuff mayne

 

my back days start with confidence then end with crying because of failure