Ok , I finally have some time to post , Yesterday was Back day... As I said before , Back is my fav bodypart to train. That being said , We need some extra hardcore Pre workout bodybuilding motivation to get things started right....
https://www.youtube.com/watch?v=BcvQHu3j9GkBack
I really wanted to blast the lats extra hard , So I decided it was the perfect time to do some pre exhaust....
If you have never done this before, I strongly recommend giving it a try!
First up Dumbbell Pullovers
Warm up set 40 for 25 reps
1st set 60 for 15 reps
2nd 75 for 15 reps
3rd 95 for 12 reps
4th 105 for 11 reps
5th 105 for 9 reps
6th 105 for 6 reps , dropped to 80 for 11 reps, dropped to 60 for 9 reps... ( The burn )
Wide grip chins
4 sets 12 , 9 , 8, 6 1/2
Close grip pull downs ( v bar)
1st 150 for 12 reps
2nd 170 for 8 reps
3rd 170 for 5 reps + 2 half reps
Bent over barbell rows
1st set 135 for 15 reps
2nd 185 for 15 reps
3rd 215 for 11 reps
4th 215 for 7 reps
5th 215 for 5
6th 215 for 2 reps + 1 half rep , dropped to 185 for 6 reps..
One are db rows
3 sets 80 for 12 , 9 , 7 ( Like I said , I really wanted to blast my back...lol..) This is a very effective way to make your back work at maximum output. This is something I do every 4 -5 back back days. It's grueling, But it works...
Oh , Were not done with back yet...
Seated low pulley cable rows ( wide grip)
1st set 150 for 15 reps
2nd 170 for 9 reps
3rd 170 for 6 reps , dropped to 130 for 9 reps. ( Sweating like crazy, And My back is having muscle spasms)
Bi's
Seated alt dumbbell curls
1st set 30's for 15 reps
2nd 45's for 12 reps
3rd 50's for 10 reps
4th 50's for 7 reps , paused for 25 seconds ... got another 3 reps , dropped to the 40's for 6 reps..
Preacher Curls ( db one arm at a time )
1st set 40 for 12 reps
2nd 45 for 9 reps
3rd 45 for 6 reps
I was very happy with what I was able to get done. Even though I trained back yesterday , I am on another level of soreness as I'm typing this...
Supp Update...... Anafuse is working well ( Will definitely be running this again many times in the future).
D pol is kicking in , I also believe the endosurge turbo and the inhibit-E is kicking in as well... The last couple of days I have felt un stoppable.... After back yesterday , I was physically wiped out, Spent. But mentally I was ready to blast another body part..
I am also finding that I have a very short temper the last few days. I need to keep myself in check...
Today was an off day , Thank god , Cause I can barely move...lol.. Tomorrow is shoulders and traps....
Hope everyone is enjoying their weekend....