Next back day Ill try this..
Dogchins with reverse Grip..HIGH up to chest, strict,smooth,controlled,rest and pause.
DB rows to the Hip Flexmaster style-------
get into normal bent over db rows position on a flat bench, depending on your size i would go somewhere between 40-60lbs, somewhere aroun 15 reps to start...error on the conservative side(weight wise) because we are trying to use the lats to grow and if you cannot feel them working because you are using too much weight it's over. i keep my back at about a 40-45*angle. now anytime i do back stuff i view my hands as hooks, gripping the bar with my thumb next to my index finger. now, dont let your elbow flare out, keep it right next to your body, and pull the db to just above your hip bone. too many guys pull it up high like to thier arm pit, that works upper back rather than lats. when you get the db to your hip, try and pull your elbow behind your back. it might only go 2-3'' behind you but trust me, try it. also, get a full stretch at the bottom. dont go too fast either, control the weight. also, stretch between sets by grabbing onto a vertical bar, about hip height and relaxing that entire side of your body except for your fingers. again, your hand should be in a hook shape with index finger next to your thumb. hold the stretch for 30-45 sec each side.
and Low Pulleys concentrating On the Lats and Contracting the Back
again with smooth controlled Movements.. Nandro style-----
use a seated cable row. lean forward towards the pulley until your chest nearly touches your legs. stay in that postion and pull. don't extend at hips. keep your head down.
ITll deffinatley be differant then My usual
deadlifts, Rows, Lat pulldowns... But you guys have give me some great ideas
and new things to work on. Thanks again to everyone and anyone I may have missed.