I took a picture this morning to see how my back was coming along, and was pretty damn happy with the results. Even with my burly backhair the development really shows. Then I compared it to a photo from March 2015. I haven’t got much wider, however I have got a lot thicker, especially in the upper back, which is where I was trying to improve the most. My shoulders, traps, rear delts, neck, everything is substantially bigger & better than the March photo. Of course, one thing that’s always bummed me out is my lopsided lats. I don’t know if I have low insertion on one and high in the other, but the differences are glaring. But this is why I say make sure to take a lot of update photos, because it’s awesome when you can look back and see that you’re crushing the hell out of your last photo.
Alright, let’s get on with today’s workout, shall we?
Pre-Workout was the usual. 12oz of Gatorade, 20g of Whey Isolate. Then the entire workout I sip one container with 24oz of Gatorade and BCAAs, and then the other container it’s 30g of Whey Isolate.
Pull Up Asst Machine – 66lbs off x 5, 5, 5, 5, 30lbs off x 5
Really working my pull-ups, and using the asst machine as opposed to the Lat Pulldown station is, I believe, one of the big reasons why my upper back has become so thick.
Face Pulls – 25×12, 50×10, 10, 10
Most people use a Cable station for these, but I try and limit my machine/cable use to only one exercise per work out. So, I set up a T-Bar Row, used a Triceps Rope for a handle, and instead of pulling into my chest, I pulled it towards my face. It burnt so much better, so much deeper than when I use cables, so doing free-weight Face Pulls is the only way to go.
Lat Pulldowns – 135×10, 150×10, 10, 10
Dumbbell Rows – 55×10, 70×10, 80×10, 1000×20
The last set become Kroc Rows, where you choose a very heavy weight and go balls out. At this stage of the workout, my back was a bit worn out, and to then force it to go through 20 reps with a 100lb dumbbell, per side, it wasn’t happy. So, hopefully to get back at me it grows bigger & stronger.
Straight Bar Curl – 45×10, 10, 10, 10
Hammer Dumbbell Curls – 45×5, 5, 5, 5
Rear Delt Dumbbell Flies – 20×10, 10, 15×10, 10
I dropped down to 15 because my form was starting to get a bit shitty. Rear Delts are so damn important, and I stress to you buckshots to work them as hard and as often as you do everything else.
Rear Delt Cable Scarecrows – 7.5×10, 10, 10, 10
Basically, you stand at a cable station, facing it, grab the left cable with your right hand, and vice versa, then pull’em apart, great for burning out the Rear Delts.
Then I had another 30g of Whey Isolate and 5g of Creatine.