How's this for a back day?

Discussion in 'Fitness & Nutrition' started by Ilyusha, Mar 10, 2005.

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  1. Ilyusha

    Ilyusha Guest

    This is for once a week..

    DL's
    Warmup
    x6
    x4
    x3
    x2
    x2

    Bent over BB rows
    x8
    x8
    x6

    Close grip cable rows
    x10
    x8
    x6
    x4

    T-bar rows
    x8
    x6
    x6

    Lat pulldowns
    x12
    x10

    And a few sets for biceps..
     
  2. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Good. A lot of times its not so much the routine as how you do it. Get in there and rip that shit.
     
  3. Ilyusha

    Ilyusha Guest

    Fucking :werd:

    I have been doing that for 2 weeks, but just wanted to see what you guys think of it. Bent over BB rows are ridiculous.. :noes: Before 2 weeks ago, I didn't have them in there.. I think they have made a huge difference.
     
  4. cavefish

    cavefish You ain't a crook son, you just a shook one

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    If you want a little variety, do the BB rows with a reverse grip.
     
  5. Ilyusha

    Ilyusha Guest

    Alright.. I'll try that. I tried that with T-bar rows and found that it was awkward (I don't remember why, but it lessened my ROM for some reason). This was on a lever machine, not with a BB on the ground.
     
  6. DerekForeal

    DerekForeal Diamond Member

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    seems like a fair bit.
     
  7. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    not enough stuff for your high back
     
  8. Ilyusha

    Ilyusha Guest

    Hmm.. what do you suggest I add/replace? I work my traps on shoulder day, so maybe that's it...
     
  9. Undefined

    Undefined New Member

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    seems like a little too much volume, for me at least. i could never handle deadlifts on back day anyway, takes way too much outta me. deadlifts have their own day with me along with shrugs and grip work. then i have a seperate back day for rows and pulldowns/pullups n shit.
     
  10. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    get some pullups in there...or at least more volume than 2 set of lat pulldown...
     
  11. Ilyusha

    Ilyusha Guest

    I'm too heavy for pullups, and they place too much emphasis on my weak ass rotators (which I'm working on). I'll add another set or 2 of pulldowns and see how that goes. I always do them last, right before bi's, and I'm usually pretty beat by then..

    Undefined, I only go 3 days a week, so I have one day for back and bis..
     
  12. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    replace one of your rowing exercises with a pullup/pulldown
     
  13. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    dude if youre doing all that, then bis...that's way too much volume
     
  14. Ilyusha

    Ilyusha Guest


    :dunno: that's basically what I've been doing for the last 3 months (since I started to DL regularly). I'm usually completely exhausted after back days, much more than the other 2 days. I don't really have a choice due to scheduling conflicts.. I do very little bi work on its own.
     
  15. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    you just cant really get a good workout 3 days a week
     
  16. Ilyusha

    Ilyusha Guest

    :hs:

    If I was to go Monday, Wednesday, Thursday, Friday, instead of just MWF, how would you set up my days?

    I can squeeze in time to lift on either Tuesdays or Thursdays, but I have to keep MWF as is..
     
  17. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    4 days? ha....just do some cp
     
  18. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    yeah you can
     
  19. Ilyusha

    Ilyusha Guest

    I have to balance a full time school schedule, work schedule, girlfriend, helping out the family, homework, etc. I can't work out more than 3-4 days/week on a regular basis.

    I never understood CP.. all the charts and graphs hurt my brain.
     
  20. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    oh yeah...i forgot
     
  21. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    well there an outline already made... just search 'outline westside workout'...takes 4 days a week
     
  22. Ilyusha

    Ilyusha Guest

    I feel that I get a good workout from my 3 days in the gym. I mean, I could try to split my back day into 2, but I dunno.. any suggestions?
     
  23. tryfuhl

    tryfuhl New Member

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    looks good to me, I did something like that yesterday though the reps on the deads were diff and I added in a few sets between another exercise and a half... first time my back got hit good in ever, honestly
     
  24. Ilyusha

    Ilyusha Guest

    Ah.. thanks. I have been meaning to switch over to Westside for some time now, but haven't gotten around to it. Is it possible to do it with the days that I mentioned (basically 4 days during the work week?)
     
  25. Ilyusha

    Ilyusha Guest

    Yeah, it seems to work well for me as well.. the DL's make sure that I can't move in the morning. :bigthumb:
     
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