View Workout (Aaron Lin)
HP is a POS
May 1, 2013 (Morning)
Exercise Type: Weights
Comments:
Did the workout in the morning today since Drews going to pittsburgh for a conference. that was my excuse to take 2 scoops of Craze, and plus i got like 3 hours of sleep. Watching Pumping Iron at 3 in the morning probably wasnt helping me fall asleep.
Started with bent over barbell rows with straps. 1x12 with 115lbs, probably served as a good warmup set since it was easy as hell. up to 125lbs for 10, still easy. 135 for 10, more appropriate. but ended up doing 140lbs for the next 2 sets of 10. got decent activation in the upperback. the straps definitely help with using the arms less.
I think the difference between these and Tbars is that these also recruit the lats more, whereas Tbars dont.
Dips. Here's probably where Craze energized me beyond belief. Strapped like 50lbs to my waist (2x25lb plates) did 5x8, Easily. barely struggled. Then did 3x10 with the large 30lb-ish chain around the neck. then did just body weight only, for 22 reps!!! thats freaking 9 sets. still wanted to do more but enough was enough.
Onto lat pulldowns. Did 3x8 with 150lbs. Form broke down towards the end but that was ok. good progression. Then did a NOS set. This was with the standard bar grip for the first 3 sets, then the palm facing each other one for the NOS set.
Bench dips. 5x12. went from 45 to 55 to 65 pounds on the lap. pretty good.
Went to Tbar rows. Did a lighter weight - 70lbs, used straps. Figured out the best way to activate the back and MMC. gotta retract the shoulders and tuck in the elbows. 3x10 with 70, then a drop set from 70-45. Actually felt some sort of burn in the back!
tricep rope pulls superset with reverse flys. 3x10-12 with 37.5lbs and 3x12 with 15lbs. last set was a NOS for tri's and a 15-10 drop for reverse flys. great activation on both exercises.
One arm row. Breakthrough day, thanks to the straps. felt awesome lat activation. 45lbs, 3-4x12 on each side.
Possibly the best back workout ive ever had. Craze provided the energy, straps helped activate the back and I just wanted to keep lifting, didnt wanna finish the workout lol. 12 hours later and DOMSS is coming up.