I’ve been doing the following for a few months:
Pullups
DB Row
HS Lat Pulldown
BB Row
I’m thinking about purchasing a dip belt soon so I can do weighted pullups.
And perhaps give rack pulls a go for a few months.
that double down pull down is wicked man
Dumbell “Kroc” Row
Chins
Hammer Strength Upright Row
Lat Pull w/Nuetral attatchment
Hammer Strength Machine Shrugs
Favorite body part to train!
Does anybody else use the HS High Row machine? I’ve been using it for the past few months off and on, and I really like the groove of it. I can use a lot more weight on it than other machines, and it seems to hit both my upper back and lats hard.
When I had access to one I thought it was a great machine.
Pullups or chinups every workout day, almost ready to start doing them weighted.
Deadlifts or RDL’s every second or third workout day defending on rest.
I do back twice a week.
a.
3x6 Seated Lat Row
3x6 Pulldowns
b.
3x6 One arm DB Rows
3x6 Barbell Shrug
Sometimes throw in Back Fly’s.
I ramp all my sets, so it adds to about 4-5 sets. Last set always 8-12.
Yates Row BB
Close grip HS pull down
Cable row V grip
i dont do this year around but currently:
MONDAYS-(horizontal pullz) rack pulls or lat RDLs, fat man pull ups, classic t-bar row and either overhand or curl grip bent rows then ill finish off w/ sum various cable rowing
FRIDAYS-(vertcal pullz) weaighted chins, weighted pull-ups, v-bar chins, chin assist machine then i finish off w/ various cable pull downs
i usally do this for about 2 months twice a year.
as for my max reps on underhand grip chins i can only get about 17 str8 reps at 240 lbs
for OVERHAND ive only maxed 13, but they are from a dead hang and im heavy as a horse, as for weighted i have maxed an extra 60 lbs for 1 rep on the overhand and 90 lbs for 1 on the underhand.
Also a DC rotation:
Thickness - Deadlift, Barbell row, One arm dumbell row
Width - Weighted pull ups, Weighted Chin, Wide Grip Pulldown
My max. on pull ups in one set is somewhere between 20 - 25 reps @ 189lbs at the moment. My 1RM on pull ups was BW+110lbs, my BW at that time was somewhere near 175lbs.
at the moment
pullovers
palms facing me pulldowns
chest supported low row(wide grip)
seated row
generally pretty tired by now, if im still going strong behind the neck pulldowns till im exhausted
deadlift
pull up
t bar row
single arm dumbell rows
Including warm ups:
Friday: 10sets BB Row + 5 sets 45deg. back raise + 6 sets face pulls.
Tuesday: 9sets Med grip Pulldowns + 5 sets 45 deg. back raise.
Cant DL (or SQ) again yet but aiming to. (L5S1 disc prob)
Currently on steel12’s 200 pullups a day program.
Now:
Barbell Bent-over Rows
Chin-ups
Face Pulls
DC style deadlift on plate loaded shrug machine on Leg days
On heavy back days:
HS high row
T bar row with 45lbs plates
seated cable row
HS low row
On lighter back days:
pull ups or pull downs
T bar row with 25lbs plates
seated cable row
freemotion cable iron cross
When I got under 210lbs, I finally was able to do 10 pull ups.
Before at my heaviest at 247lbs, I was able to do 3 pull ups.
I guess I’ll contribute:
For the time being:
-Deadlift
-Pullups
-Chinups
-One arm row with elbow flared out
-T-bar row
Hmm favourites are the following:
-narrow grip pullups, supinated grip chinups, neutral grip sternum pullups
-DEADLIFTS, T-bar rows, one arm dumbbel rows
Honestly my favourite muscle group… I can kill it with picking up only two of the aforementioned excersises and stretch intensely after. In fact, back is my strongest point. I lacked thickness and massive traps half a year ago, then started heavy deadlifting… without doubt the best excersise for posterior chain… ^^
Usually mine goes like
Lat pull downs : warm up x2 for 10 /3 sets of 8
Mid Row : warmup x2 3x8
T bar row: warmup x2 3x8
Deadlift :warmup x2 3x8
wide grip weighted chins 5x5
Lat pulldowns 5x5
standing straight arm lat pushdowns 5x5
Bent over barbell rows 5x5
t-bar rows 5x5
dumbell rows 5x5
and dead of course