PICS THEROCK

[TPTrash]

Looks like you have decent size, just work on definition now;)

[therock]

Thats what I am planning for my next cycle. But that wont be for another 2months. Cant wait!

[JUICE]

u got an awesome back jack. Keep up the good work:)

[therock]

Thanks Juice!

[JUICE]

Originally posted by therock
Thanks Juice!

:) hey man the backs on area which i cant really develop. I got a thick back but i need widness. WHat exercises u doing for back bro. I also i dont reallt train the lower back nor the obliques. Crunches i do once in a while.

[bonebreaker]

Yeah, you're looking good. But, uh oh, I see a wax job coming for you in a few years. 5 years ago I barely had hair on my back, now I look like a damn Sasquatch. I have to go about every 6 weeks and get "de-furred". I've got hair growing in my ears, nose, upper arms, traps and especially my back. It's a damn shame some doesn't grow on my head, lol. BB

[Face]

Hey rock, I jus noticed your lats, very nice!

[therock]

Originally posted by bonebreaker
Yeah, you're looking good. But, uh oh, I see a wax job coming for you in a few years. 5 years ago I barely had hair on my back, now I look like a damn Sasquatch. I have to go about every 6 weeks and get "de-furred". I've got hair growing in my ears, nose, upper arms, traps and especially my back. It's a damn shame some doesn't grow on my head, lol. BB

LMAO!:rofl: I know I am going to have to start waxing, but for now I will try and hold off till summer!
FACE. Thanks bro. I am trying to really get those things out there. Its the hardest pose I think.

[therock]

Originally posted by JUICE
:) hey man the backs on area which i cant really develop. I got a thick back but i need widness. WHat exercises u doing for back bro. I also i dont reallt train the lower back nor the obliques. Crunches i do once in a while.

Hey bro this is my back work out right now.
Lat pulldown (I really concentrate on the muscles not on how much I lift) 4sets of 10-12
Machine wide grip pullups (again I concentrate on the working muscles and make sure to squeeze really good) 4sets of 10-12
My next workout I get an incline bench and drop it to the last notch and lie belly to the bench and with one arm at a time I do dumbbell pullups. I dont know how this exercise is named but thats how I do it. 4sets of 10. (when you go up make sure to concentrate really good and on your neg. go slow)
Seated Machine Back Rows 4sets of 10-12
Last work out is widegrip t-bar 4sets of 10.
Right now I am trying to get as wide as I can. After I am pleased with how wide I get I will work on getting the inside thick.
I hope this helps bro. But you have to go hardcore on these workouts.

[BBAddict]

Originally posted by therock
My next workout I get an incline bench and drop it to the last notch and lie belly to the bench and with one arm at a time I do dumbbell pullups. I dont know how this exercise is named but thats how I do it. 4sets of 10.

Are you talking about dumbell rows? Sounds like that's what they are but I don't usually lay on the bench cause then the dumbell hits the ground.

[bonebreaker]

Therock's back stuff looks great. One thing I haven't seen posted is wide grip, (and I mean WIDE, at least a foot outside your shoulders), behind the neck pull-ups. To me, they are killers, especially if you stretch for a 5 second count or more at the bottom. If you're bodyweight is too light, strap some plates on, if you can't handle your own bodyweight for at least 8 reps, get a spotter to help lift you up a bit. BB

[diplomats]

therock. good job boy boy!!
So when did you want to train together again? I think that your workout is fine but lay off the damn machine i swear you in love with them things.

you should be doing deadlifts, super wide grip pullups for the stretch they give you, barbell rows. those are the three best workouts for your back.

you are already looking very good but you could be even better.

[diplomats]

lets see the front double biceps and also front lat spread and maybe some wheels!! alright buddy?

[Face]

Originally posted by bonebreaker
Therock's back stuff looks great. One thing I haven't seen posted is wide grip, (and I mean WIDE, at least a foot outside your shoulders), behind the neck pull-ups. To me, they are killers, especially if you stretch for a 5 second count or more at the bottom. If you're bodyweight is too light, strap some plates on, if you can't handle your own bodyweight for at least 8 reps, get a spotter to help lift you up a bit. BB

Yea, I jus did wide grip machine pull-ups today. They are killer. I ain't very heavy, and I still struggle......

[JUICE]

Originally posted by therock
Hey bro this is my back work out right now.
Lat pulldown (I really concentrate on the muscles not on how much I lift) 4sets of 10-12
Machine wide grip pullups (again I concentrate on the working muscles and make sure to squeeze really good) 4sets of 10-12
My next workout I get an incline bench and drop it to the last notch and lie belly to the bench and with one arm at a time I do dumbbell pullups. I dont know how this exercise is named but thats how I do it. 4sets of 10. (when you go up make sure to concentrate really good and on your neg. go slow)
Seated Machine Back Rows 4sets of 10-12
Last work out is widegrip t-bar 4sets of 10.
Right now I am trying to get as wide as I can. After I am pleased with how wide I get I will work on getting the inside thick.
I hope this helps bro. But you have to go hardcore on these workouts.

sounds good bro, i was doing something similar.
1) seated machine rows reverse grip 4sets of 6-10 reps
2) t-bar or lying t-bar 4sets of 6-10 reps
3) seated rows 4 sets of 6-10 reps
4) machine pulldowns 3 sets of 6-10 reps
5) pulldowns 3 sets of 6-10 reps

I was doing 5 different exercises, slow paced with awesome results. But Just couldnt get that wideness. Maybe because of my lower back and stomach that i wouldnt work out much.:(