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could someone also explain what pinwheels are. I have searched for them but I can't find any info onhow to do the exercise.
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Megiddo here ya go , just scroll down and you will see the example..
http://www.chadnicholls.net/forums/s...ad.php?t=20154
also what kind of weight are you using on the stretches? chest and tris? also if you think your back is the weaker body part you could up the reps to 15-30 on width,, thickness just work on that heavy set of 12Comment
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Make the Wide Grips or any Back Width 15-20 RP for your workset, you can also on Back Thickness go with the heaviest set of 4 reps first then go heavy set of 8...Comment
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Day 4 (this does not include warmups or stretches)
Barbell preacher curls- 12 RP@85lbs
Reverse Barcurls-12 straight @ 65lbs *will probably burnout on these quickly*
Standing Calf Raise 12 straight@ 100lbs
SLDL-12@135#
Front Squats-12@185#
Reverse curls, gonna burnout fast I think. Calves felt great and I still feel them. I used to be able to do the whole stack, which is 150# at our gym, for 3 sets of 20. I only did 100# and by rep 10 legs were feeling very shaky. definatley messed with my other leg routines in a good way.
For some reason the damn bar kept slipping on fronst squats whcih was pissing me off. I finally decided to do 185 to keep from hurting myself if the bar fell. Next time I will remember to wear a full sleaved shirt to help keep the bar from slipping.Comment
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