Power-Bodybuilding Workout – Day 57 – Pull Day B – Back, Biceps, Rear Delts, Forearms

pulldaybGreetings, all.

My damn obliques are sore yesterday from doing the side-bends on the Hyper-Extension stand. It’s an odd thing to have sore.

Alrighty, let’s get it.


Pre-Workout: 2 scoops of C&C Muscle Milk, 1g of Kre-Alkalyn Creatine.

Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.

Power Cleans – 135×3, 3, 3, 120sec RP

I’m really starting to get the form down on these, and they just cruised today. I had no struggle and was able to get the weight up in a crisp, quick fashion.

Barbell Bent Over Row – 220×8, 220×8, 10, 60sec RP.

C’mon, peeps, let’s see more of you doing these. They’re fantastic for creating thickness, and are one of the all time great staples.

Hammer Strength Single-Arm Row – 110×10, 10, 10, 10, 10, 30sec RP

If you cats are gonna use this machine, I recommend looking up to the ceiling if you use both hands at the same time. This helps to create a better range of motion, and you’re not getting pulled forward if you go heavy.

Wide-Grip Pull-Downs – 180×5, 195×5, 210×5, 120×10, 3-4 minutes .

Remember to not pull that BS short range of motion crap, with a ton of body english. Get an angle, pull to the chest, and let the bar go back up until you feel the stretch in your lats. I’m really happy that I can get 5 clean, controlled, full range reps at 210. Another 2 months or so and I’ll be able to do a full bodyweight rep or two. I’m like a fat-buff Batman, just unstoppable.

Triceps Rope Hammer Curl – 70×10, 10, 10, 10, 10, 10, 30sec RP

These are fantastic. Simply attach the Triceps Rope at the bottom of a cable mount, grab the rope with the top of your hands resting against

Standing One-Arm Cable Curl  – 30×8, 8, 8, 8, 30sec RP

Each arm rested while the other was working.

Cable Rear Delt Flyes – 10×10, 10, 10, 10, 10,10 15 sec RP.

I really like finishing a workout with what basically amounts to a burn-out set. 6 sets or so, very little rest time, and a lot of intensity. Absolutely try these on a Cable Station. Ditch the handles, and just grab them at the plastic balls that are usually at the ends. I feel I get a better contraction and pump using the cables.

Forearm Roller – 12.5lbx 4 sets of up & down.

Incline Walking – 20 minutes.

Post-Workout: 60g of Whey Isolate, 1g of Kre-Alkalyn Creatine.

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