Post your back routine...

[toolwtf]

1 set of deadlifts or bent over rows on alternating workouts
1 set machine pullowns regular or reverse grip
1 set wide grip low pulley rows

and thats the whole shebang

LOL (sorry, but this isn't a "workout")

[hitmansb]

4 sets bent-over barbell rows
4 sets wide-grip lat pulldowns
2 sets single-arm cable rows from a low pulley
2 sets seated cable rows
4 sets dumbell shrugs

[Stonecold54]

LOL (sorry, but this isn't a "workout")

laugh all you want... what you lack in intelligence and thinking skills doesn't bother me or what goals I have. instead of saying something ignorant like that you should have said "hmmm, how come you have so few sets, is there a reason I am not seeing or thinking of?". or "do you do anything special on those sets to make them more intense than just normal sets that people usually just go through the motions?" or you could think to yourself, "I wonder why I do more than 1 or 2 sets of a given exercise...if the first one (or at the most 2) didn't stimulate what I want stimulated why do I think that doing more of the same will get me the same result?"

[ROCKILLER]

Hey Stonecold, how come you have so few sets, is there a reason I am not seeing or thinking of? Do you do anything special on those sets to make them more intense than just normal sets that people usually just go through the motions?

I'm serious, I would like to know more about your workouts, how you do them and why.

[The_Grinder]

Hey Stonecold, how come you have so few sets, is there a reason I am not seeing or thinking of? Do you do anything special on those sets to make them more intense than just normal sets that people usually just go through the motions?

I'm serious, I would like to know more about your workouts, how you do them and why.

I 2nd. Still curious.

[Kiev]

Maybe hes running the rack. I personally count that as a set but am totally fatigued afterwards.

[Stonecold54]

for those guys who were interested...right now my focus is not on gaining much. I weigh around 215 and I am going through another phase of being tired of being to heavy for my activity level I want in other sports I play. so basically I am really only hitting the gym 2 times a week (maybe three if I don't do much else outside due to weather). and my workouts are quick and specific to just keeping my body used to weights .I am trying to get down to 200 or so (which sadly will include sacrifice of muscle) but I am running in the morning and jumping rope as well. I play handball when I can, shoot baskets and I run stairs at work at lunch time (20 flights). My deadlift set is after 3 warmup sets. I don't list them because they aren't hard or taxing at all. My working set is around 1:30 to 2:00 of Time under Tension which is very hard. its strictly for bodybuilding...I work really slow through the set and the weight is low (around 245 right now). my Low pulley wide grip row is one of my favorites. I use a intensity variable on that (I think I have written about it elsewhere). they are called JREPS (www.exercisecertification.com) ...basically its a breakdown of the movement where you have minisets to failure encapuslated inside the working set. its very taxing as well to the system reaching faliure multiple times within 2 minutes. and on my pulldowns or pullups sometimes...I usually use just a straight set but if I am feeling ambitious I will add another intensity variable in.

[Mr I]

SC, I know what you mean about feeling too heavy sometimes. I don't think I have the ability to concentrate for those periods to achieve from one working set time under tension type workouts. I do respect how you tailor your workouts to your requirements so specifically.

[Pikaberdot]

My current back day looks like this:

Deadlifts:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Warm-up:
Warm-up:
Set 1:
Set 2:
Set 3:

Weighted Hyperextensions:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Weighted WG Chin-ups:
(3x sets, 6x reps – works fast twitch fibers, 5 min rest between sets)

Set 1:
Set 2:
Set 3:

UH BB Row:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

Lat Pulldowns:
(1x set, 20x reps – works slow twitch fibers, no rest, constant T.U.T)

Set 1:

Serratus Cable Pulldowns:
(2x sets, 10x reps – works intermediate fibers, 2-3 min rest between sets)

Set 1:
Set 2:

[Gator_Mclusky]

50m rep chins (No matter how many sets)
5 sets heavy Bent BB Rows(10-12 reps)
5 sets close grip pully rows(10-12 reps)


Simple yet effective!

gator

[Bouncer]

LOL (sorry, but this isn't a "workout")

you are like a fly on shit. never good for anything accept to be annoying. either post your routine or shut the fuck up.

[Bouncer]

3 sets wide grip pulldowns

3 sets (not sure what this one is called). you put a barbell into the corner of the wall, put weights on one end and use the close grip handles to lift the weight in a DB row type movement. hope someone knows what the hell i am talking about. lmao.

3 sets hammer iso rows.

3 sets deads. ( i actually do stiff leg deads and then move right into a hamstring workout after that. )

[caged]

3 sets wide grip pulldowns

3 sets (not sure what this one is called). you put a barbell into the corner of the wall, put weights on one end and use the close grip handles to lift the weight in a DB row type movement. hope someone knows what the hell i am talking about.

i now exactly what your taking about..
lets just make up a name
and the gym owners love what the corner of the wall looks like!

[Bouncer]

and the gym owners love what the corner of the wall looks like!

hahahha, you definitely know what i am talking about.

at our gym we have a corner of the wall almost pushing through to the outside. lmao. gym owner of my gym is cool as shit though.

[Stonecold54]

3 sets wide grip pulldowns

3 sets (not sure what this one is called). you put a barbell into the corner of the wall, put weights on one end and use the close grip handles to lift the weight in a DB row type movement. hope someone knows what the hell i am talking about. lmao.

3 sets hammer iso rows.

3 sets deads. ( i actually do stiff leg deads and then move right into a hamstring workout after that. )

you reminded me how much I miss my hammer strength. I pay less for my gym but I pay for the lack of good machines :(