- Joined
- Jun 6, 2010
- Messages
- 5,174
Another Venice Gold's day. I'm basically just rebuilding my rotations for my split.
1 rotation is at 1 gym, another rotation is here at Gold's Venice. Like i said, fantastic variety of equipment and im friends with enough guys there that its nice to see some other seriously large people move weight.
Goal is to really hit upper back. I've had some serious L shoulder surgeries and i've had to modify how I do any sort of pulldowns - mostly using a neutral grip. This has allowed me to realllly hit my lats nicely, but in taking a wide grip pulldown bar out of the equation, ive noticed my upper back to fall behind. That upper shelf/rear delt area is lacking big time. So just adjusting my exercise selection to really target that early on in the workout.
I'm also reminding myself this will be a slow and steady race. Im very fresh and a small amount of gear/gh i'm on now will do wonders.
I willll ramp stuff up though. But i'm like 8 days in, so the blood levels are building.
PULL DAY
Hammer Strength Iso-Lat DY Row - love this machine if any of you have used it.
335x10
245x15
Freemotion Chest Supported Row - pulling high, trying to hit upper back
245x9
160x14
Straight bar pulldown
225x10
175x14
Seated DC rope rows
190x11
140x15
Rope cable pullovers
120x12,12
BW back extensions - have some annoying herniated disc problems, so i do this and lots of stretching at the end.
Heading back to the gym this evening to do HIIT on the stepmill.
1 rotation is at 1 gym, another rotation is here at Gold's Venice. Like i said, fantastic variety of equipment and im friends with enough guys there that its nice to see some other seriously large people move weight.
Goal is to really hit upper back. I've had some serious L shoulder surgeries and i've had to modify how I do any sort of pulldowns - mostly using a neutral grip. This has allowed me to realllly hit my lats nicely, but in taking a wide grip pulldown bar out of the equation, ive noticed my upper back to fall behind. That upper shelf/rear delt area is lacking big time. So just adjusting my exercise selection to really target that early on in the workout.
I'm also reminding myself this will be a slow and steady race. Im very fresh and a small amount of gear/gh i'm on now will do wonders.
I willll ramp stuff up though. But i'm like 8 days in, so the blood levels are building.
PULL DAY
Hammer Strength Iso-Lat DY Row - love this machine if any of you have used it.
335x10
245x15
Freemotion Chest Supported Row - pulling high, trying to hit upper back
245x9
160x14
Straight bar pulldown
225x10
175x14
Seated DC rope rows
190x11
140x15
Rope cable pullovers
120x12,12
BW back extensions - have some annoying herniated disc problems, so i do this and lots of stretching at the end.
Heading back to the gym this evening to do HIIT on the stepmill.