View Workout (Aaron Lin)
Lower Lat Destruction
May 15, 2013 (Morning)
Exercise Type: Weights
Comments:
Back and Tri's. Had to wait til the damn sprinkler guy to do his thing and then go to the gym. spent some time reading Total Recall by the one and only, the legendary Arnold Schwarzenegger.
Bent over rows. Did 1x12 with 135lbs to warm up, felt the blood going to my mid/upper back. Put the weight up to 155lbs for 2x10. Felt ok, not stellar this time. need to focus a bit more on that MMC. back down to 135 for 12 reps for a back off set.
They didnt have any dip belts at this gym. So i tried a set of just bodyweight dips, did 10 reps and it was hella easy. so i went to the dip machine, pinned up 210lbs. Which is appropriate, since if i weigh between 150-155, and i strap on 60-65lbs, that would be about 210-220lbs. did 4x10, pretty much got it, but i like parallel bars better. then 1x12 with 190lbs, a set of 190-170 dropset. then a set of 15 with 170. Most of these later sets required a restpause. Wanted to do a set of bodyweight dips all out but both dip stations were being used. oh well. i'll live
Lat pulldowns. This machine only had 145lbs and 160lbs. and I wanted 150. bullshit. Did a set of either 10 or 12 with 145. then a set of 8 with 160lbs, which got tough on the form after 5 reps. I think I did a set of 10 with 145 again. and maybe a 145-130 dropset. Then did a NOS set 130-100-85-70-55 i think. I dont like the rubberized bar of this machine. it made the straps slightly less effective i think somehow. and also my left bicep was extremely strained i think. that was failing much quicker than my right bicep. had trouble making a fist with the left side afterwards too.
Skull crushers. did like 4 sets or so of 12 with 35lbs. 1 min rest. i can up the weight a bit next time. skull crushers dont really hurt my albow anymore so thats good.
One armed rows. here's where i really wanted to kill the lower lats. 4x10 with 55lbs. 1 min rest. I could use a belt on this exercise too. strains the lower back after 3 sets. Felt decent contractions of the lower lat, particularly towards the beginning sets.
Tricep rope extensions superset with reverse dumbbell flyes. 42.5lbs for 3x10, i think 3rd set was a dropset. and 3x10 with 20lbs for flyes. 4th set was a NOS for ropes from 37.5 and a dropset of 20-15 for flyes, 10 reps for both weights.
V-Bar rows. did a set with 70 for 10 reps, felt decent lower lat contractions. upped the weight to 80 and possibly the isolation wasnt as good as my arms took over a bit more??? even did a set of 85 for 10. then did 80-45 dropset. i think ill use 25lb plates next time to extend the range of motion, keep Scott Herman's tips about bending over parallel to the ground more in mind.
Did like 2 sets of tricep extensions while waitining for the seated row
did like maybe it was 35lbs each side for seated close grip rows. didnt feel much at all in the back. don't really liek this exercis
Overall i tihnk i hit the lower lats pretty well this time. workout took over 1hr 45mins. felt like nothing though. didn't really even feel tired until the Vbar rows. lots of cute looking girls at the gym, they be mirin', lol. but i really could careless or give a shit cuz thats not what im there for. i'd much rather train at a hardcore gym like powerhouse, gold's, metroflex or veale