Originally Posted by
DocToxin8
Morning to all in the dungeon!
Shit, i gotta say, compared to AKD_FitChick we look like slackers.
a great motivator for us all.
Anyways, this is from my previous lats session;
(It's in my comp log)
I'm posting it here for some critique or tips.
Back/lats program;
{st. bent-DB rows wide}
{st. Row-BB} 3 sets to build up, 4th set was heavy!
/i felt this worked fairly good, the 4th set was at the maximum weight and was at 8 reps for the bent over dumbbell rows/wide (targets lats and rear delts)
and 8 reps for the standing row with barbell.
(I followed 8+8 on all the sets)
{cable pullover}
{Seated cable row} 4 sets
/this was ok and seated cable rows always give a good pump,
but I didn't reach failure
{seated row Mach}
{Lat pull down} 3 sets to reach it, 4th set to kill it, but not really
/i felt this was a good concept, but I didn't reach true failure at the 4th set
I was increasing the weights for each set and it felt good though.
Still doing 8+8 reps
Pullups: natural + assisted to get past failure: 3 sets, last one was really hell
/this was golden! Just regular pull ups/chin ups with my own weight, no need to add weight at this point. Just did each set to regular failure, but had a plate I could whip out and stand on and determine how much help it would give me.
The first sets I didn't let it help me that much when I reached failure and only managed to squeeze out a few extra reps.
The last set I managed about 7 or 8 natural, and then did 8 more with help,
but to get to +8 I had to struggle, I rested a bit while hanging at the bottom, then pulled myself up, and held the position for as long as possible, trying to drain both the static and negative part of the excersize.
Total time: 53min (-11min warmup)
Suggestions?
(And a good day to all!)