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Thread: Back Routine

  1. #1
    Administrator chris mason's Avatar
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    Back Routine

    Did back yesterday, thought I would post the results.

    Wide curl-grip chins (strange I know):
    2 warmup sets
    bodyweight + 80 lbs x3 + 3 negatives

    T-bar Row (setup in basement with Olympic bar):
    2 warmup sets of 75 x 8 and 170 x 6
    2 sets of 275 lbs x 7 and 3 (that would be four 25s, two 35s, one 10, one 5, two 45s in that order going away from my body)

    Close-grip pulldowns using the v shaped grip:
    no warmup
    1 set x 9 reps x 230 lbs--- I have a plate loading pulley system, not really equivalent to a selectorized stack in the gym.

    Not bad, my strength has been getting back to pre-diet levels. I would say that I am just about there.

  2. #2
    Geordie The_Chicken_Daddy's Avatar
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    is this for all your workout days or just your back training?
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  3. #3
    Senior Member Craig James's Avatar
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    Yeah, Christopher, start posting your workout routine on a day to day basis for us, ya giant pansy!

    Actually, its good to see that friggin big back of yours hasn't gotten any weaker...
    Last edited by Craig James; 08-20-2001 at 02:40 PM.

  4. #4
    Senior Member Yaz's Avatar
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    Re: Back Routine

    Originally posted by chris mason
    Did back yesterday, thought I would post the results.

    Nevermind. Too old. My back gave out.
    *gets decked*

    I'd be interested to see a journal too if you get/have time.

  5. #5
    Administrator chris mason's Avatar
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    I just might.

  6. #6
    Senior Member Cackerot69's Avatar
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    Do it.

    I don't see the point in this post otherwise...

  7. #7
    Senior Member Bigmofo's Avatar
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    Re: Back Routine

    Originally posted by chris mason
    Did back yesterday, thought I would post the results.
    Good idea.

  8. #8
    Wannabebig Member Van Stretch's Avatar
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    Post your entire routine, for it is written: "Mentzer has gone, Mason must take the mantle and continue the crusade."
    Keep it simple

  9. #9
    Mystic Eric
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    i think i can speak for chris when i say that he's not a mike mentzer follower. and besides, chris is a cool mofo, so stop buggin him or i'll strike with my revolution on you van stretch
    Last edited by Mystic Eric; 08-25-2001 at 02:29 AM.

  10. #10
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    good chins. i may try t bars like that myself.

  11. #11
    Wannabebig Member Van Stretch's Avatar
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    T: Mason needs no spokes-revolutionary, thanks anyway.
    Keep it simple

  12. #12
    Administrator chris mason's Avatar
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    Arms today:

    Well, not totally arms. I have just started to include strict standing presses (to the front) like they used to use in the Olympics. Second time I tried them today. Talk about an exercise that requires coordination. When I go heavy I have a heck of a time trying to keep from losing my balance. I will get into poundages used here when I get a little more coordinated in the movement .

    Standing Barbell Curls (Olympic bar):
    2 warmups of 95 x 7-8, and 135 x 7 or so.
    1 set to failure of 185 x 7 (last one very tough).

    This was pretty good. I have done better, but this is the best since my diet. I also performed them a bit stricter, but not in strict style.

    2nd set to failure of 165 x 6. This set is done much stricter and my arms are fried from the 1st set.

    Hammer curls (standing, alternating dumbells)

    no warmup
    1st work set of 85 x 3 reps
    2nd work set of 65 x 6 reps

    immediately follow (well, 30 seconds or so) last set of hammers with standing barbell curl: 135 x 2 reps. No more.

    Skull Crushers (Olympic bar):
    2 warmup sets of 135 x 16, and 185 x 5
    1st work set of 215 x 5. Not bad here, best since diet.
    2nd work set of 195 x 5-6. Can't remember the exact, arms were pooped.

    Pulley Pushdowns (again, done with my plate loading pulley system---no idea what it translates to in the gym):
    no warmup
    1st work set of 140 lbs x 5 then a breakdown to 90 lbs and as many as I could (no idea how many I got).

    Did a couple of sets for calves and abs to finish off.

    That's all folks......

  13. #13
    Senior Member Craig James's Avatar
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    Christopher, that is a pretty damn mighty arm workout. 185 for curls and 215 for skullcrushers? Hmm, seems like I have a ways to go, brother. Keep up the posts here, it is cool to see where you are currently at!

  14. #14
    Senior Member Hot Shot's Avatar
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    215lb for skullcrusher damn your're a strong mofo!
    how about your max for squat .You must bench well over 400lb

  15. #15
    Administrator chris mason's Avatar
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    Actually, I don't bench anymore. I have done over 400 lbs, but due to injury I don't perform the movement anymore. As far as squatting, I am getting back into that (at least conventional squats). I have done 525 lbs for reps in the past, but then I experienced knee injuries etc. I didn't squat at all for some time, then I resumed with super slow squats. I have only very recently resumed standard squats (albeit for high reps).

  16. #16
    . Delphi's Avatar
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    Actually, I don't bench anymore. I have done over 400 lbs, but due to injury I don't perform the movement anymore
    What happened to your shoulder? Are there other movements you can't do? What movements (reps/sets) do you do for chest development? I had no idea what kind of tonnages you did until I saw this thread. I'm completely impressed!

  17. #17
    Administrator chris mason's Avatar
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    Well Delphi, I can't really say what exactly the injury is due to my lack of knowledge about such injuries. I have never had it checked by a doctor. I cannot perform wide-grip chins with a pronated grip as well as heavy benches without aggravating the injury. These days, I limit my chest training to weighted dips, performed after I have trained back and shoulders.

  18. #18
    Administrator chris mason's Avatar
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    Ok, back day again (yes, I last did back on 8/19, so that makes 19 days between workouts!)

    Wide curl-grip chins:
    2 warmups
    bodyweight + 80 lbs x 3.5 with 4 negatives--- got a little over half way up on the 4th rep.

    T-bar rows:
    2 warmups
    285 x 6---up 10 lbs here
    270 x 3

    Close-grip pulldowns:
    230 x 8

    Behind the neck press:
    3 warmups
    215 x 5---not bad here, still working my way back up.
    195 x 7

    Weighted dips:
    2 warmups
    bodyweight + 100 x 8--- not bad considering I did back and shoulders first, this has been progressing nicely.
    immediately follow failure on the above set with bodyweight dips by as many as possible
    Last edited by chris mason; 09-07-2001 at 07:10 PM.

  19. #19
    Administrator chris mason's Avatar
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    Arms again today (last arm workout 8/26--- 21 days between sessions!).

    Standing Barbell Curls (Olympic bar):
    95 x 8
    135 x 9
    195 x 4 to failure---close to 5
    175 x 7 to failure

    Hammer Curls (standing, alternating dumbells):
    no warmup
    85 x 4 to failure
    70 x 7 to failure

    immediately followed by barbell curls (Olympic bar) 135 x 1 --- died after last set of hammers

    Skull Crushers (Olympic bar):
    135 x 16
    185 x 5
    215 x 7 to failure ---- Now, let's pause here. You read that right, 7 friggin reps to failure!!! This was a 2 rep increase from last week, and the best I have done in some time! Needless to say I was fired up. I completed the 7th rep (barely), did a slow negative, and racked the weight. I jumped up off of the bench and pumped my fists and screamed --- whooooooo---- whooooo---whooooooo! One of my favorite songs was cranking on the stereo, She Sells Sanctuary by The Cult. I was alone in the basement, nobody was home upstairs either, and I then screamed "and the world brings me down!!!" to go with the song. I love the feeling I get when I lift a new PR, or more than I have in a long time. It is better than sex, drugs, or just about anything else.

    195 x 7

    Pulley Pushdowns:
    no warmup
    150 x 1.5 --- I was fried here.
    immediate breakdown to 90 lbs x 7 or so.

    Calf Raises (with a barbell on my back)
    285 x 22

    Weighted Crunches (holding a 95 lb dumbell up against my chin)
    95 + body x 11.75 --- didn't quite get the last rep

    Well, that was it. Take your wave summation, and all of that other crap and stick it in your pipe and smoke it!
    Last edited by chris mason; 09-16-2001 at 03:53 PM.

  20. #20
    Cardio bunny Alex.V's Avatar
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    *smokes wave summation*





    BB curl:
    195 x 4 to failure---close to 5
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
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    Current supps: http://www.atlargenutrition.com/prod...covery/results

  21. #21
    Senior Member Hot Shot's Avatar
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    how big are your arms. you are stronger than some pro bodybuilders
    can't get my mind of 215lbx7 for skullcrusher damn you're strong
    upper chest freak

  22. #22
    Administrator chris mason's Avatar
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    They are a little over 18", I believe, I haven't measured them in some time (since I dieted). I am fairly lean (no, not ripped), so that is a pretty good unpumped measurement (a real one). They have been as big as 19.5" or so, but I was heavier at the time. Unlike many lifts posted on the net, those are real numbers as well.
    Last edited by chris mason; 09-17-2001 at 05:14 PM.

  23. #23
    Senior Member Hot Shot's Avatar
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    what is the benefit of training a bodypart like once every 3 weeks i don't know for you but i think a bodypart as time to recover in a full week.Can you explain your training philosophy more in depth.
    upper chest freak

  24. #24
    Senior Member Hot Shot's Avatar
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    what is your stats
    upper chest freak

  25. #25
    hmm, I like to be big!!!
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    more advanced lifters need more time to recover, or so I've heard, some of the best, use like 22 days or more.

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