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Seabiscuit Hogg
(@seabiscuit-hogg)
Estimable Member
Joined: 11 months ago
Posts: 128
03/05/2019 7:36 am  

What do you guys think of this workout?

pullups 3 x to failure. (supinated grip)
pulldowns 4 x 4 to 10 (reverse pyramid)
Nautilaus pulldowns 3 x 6 to10 (reverse pyramid)
sitted cable rows 3 x 20 The stack isn't heavy enough so I decided to do high reps instead of hanging plates on it.

Should I put bentover rows back in or would that be overtraining? I do upright rows with my shoulders.

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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wolf78
(@wolf78)
Active Member
Joined: 11 months ago
Posts: 15
03/05/2019 8:36 am  

Hey SBH (don't you love how lazy bastards like me shorten your handle?)

Your back work-out looks good to me. Nothing inherently wrong with it but one question... where are the deadlifts?? If not deadlifts at least get on the Roman chair and do some back extensions. To me, core training is essential....nothing new to you I know---just my advice. Personally, I think all the back should be hit not just primarily the upper extremity.

You could also do the row exercise with the barbell in the corner and pulling it up between your legs to your chest... if I remember right Arnold slams through these on Pumping Iron...anyway, it would be a nice change for when you get sick of the seated rows.

I wouldn't put the bent-over back rows in your routine unless you sub it with something else, you are already at 13 sets---just my opinion. A great exercise though.

I also hit traps with my back, but I have known some to do them with shoulders....whatever floats your boat. hope my rambling helps.

wolf78


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Seabiscuit Hogg
(@seabiscuit-hogg)
Estimable Member
Joined: 11 months ago
Posts: 128
03/05/2019 9:23 am  

I shorten the name myself sometimes. It's cool as long as you're not calling me a beeeyaaaatch.

Good point about the deads. I might assign a day for just dead lifts.......don't know yet.

I took the bentover rows out because of adding in the nautilaus pulldowns to focus on my lats. I feel guilty when I cut out a core movement but, as you said 13 sets is enough. Do you think the rows with the barbell are any different from t-rows?

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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jboldman
(@jboldman)
Honorable Member
Joined: 11 months ago
Posts: 543
03/05/2019 10:00 am  

deads are really important and i really like heavy bentover rows, why not take out one of the pull downs and sub in the rows. I know it is a light exercise but i like front straight arm push downs for lats, if down right, you can get a great burn.

jb


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wolf78
(@wolf78)
Active Member
Joined: 11 months ago
Posts: 15
03/05/2019 10:39 am  
Posted by: jboldman
deads are really important and i really like heavy bentover rows, why not take out one of the pull downs and sub in the rows. I know it is a light exercise but i like front straight arm push downs for lats, if down right, you can get a great burn.

jb

JB has a great idea with subing in the rows.

I also love doing the front straight arm push downs---I did not know what to call them----they are great exercise for finishing off the lats. Like he says---you get an awesome burn with them.

As far as t-rows vs. barbell rows---whatever floats your boat. I personally like to alternate them, but nothing wrong with hiting them both in a work-out.


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Seabiscuit Hogg
(@seabiscuit-hogg)
Estimable Member
Joined: 11 months ago
Posts: 128
03/05/2019 11:28 am  

Hmm.......maybe I shouldn't try to fix it if it's not broken. I've always tryed to build my workouts around squats, deads, upright rows and bench. I could just do the nautilaus pulldowns and drop the reg.

I can't do deads unless I just do them by themselves my low back bothers me too much. Been thinking about doing a three day split for everything else and adding them back in.

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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jboldman
(@jboldman)
Honorable Member
Joined: 11 months ago
Posts: 543
03/05/2019 11:31 am  

are you sure you mean upright rows? they would normally be targeting the shoulders. My favorite back exercise is heavy bentover rows.

jb


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Seabiscuit Hogg
(@seabiscuit-hogg)
Estimable Member
Joined: 11 months ago
Posts: 128
03/05/2019 11:32 am  
Posted by: jboldman
are you sure you mean upright rows? they would normally be targeting the shoulders. My favorite back exercise is heavy bentover rows.

jb

I meant bentover rows. My mindset is these are the most important exercises. I'll post my new program as soon as I figure it out. Constructive criticism never hurt anyone.

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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Seabiscuit Hogg
(@seabiscuit-hogg)
Estimable Member
Joined: 11 months ago
Posts: 128
03/05/2019 11:34 am  

Here's what I decided to go with for back:
supinated pullups
3 x to failure
pulldowns
4 x 4-10
bentover rows
3 x 6-10
Nautilaus rows
3 x 6-10

I'm going to add sl deads to my leg workout and just go light. (225)

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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jboldman
(@jboldman)
Honorable Member
Joined: 11 months ago
Posts: 543
03/05/2019 11:35 am  

looks good, don't forget to switch it up with some variation.

jb


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