Sunny's Log

[SunnyInc.]

Two Days Ago (back/bi's):

Deadlift
6 reps x 70kg
4 reps x 90kg
4 reps x 60kg (form)

Lat Pulldown
5 reps x 83.5kg
4 reps x 88.5kg
4 reps x 88.5kg

V-Grip Lat Pulldown
5 reps x 90kg
4 reps x 92.5kg
3 reps x 97.5kg

T-Bar Row
5 reps x 30kg
4 reps x 30kg
3 reps x 35kg

[narcsarge]

One of the best exercises that I have found for back, other then the ones that you have already mentioned above, is Chinups. I usually start my back routine off with Chins; 3 sets to failure. It is a great way to warm up the back and really is great for builiding the Lats, forearms, and bicepts. Once you can do 3 sets of 10lbs add some weight. You can use a medicine ball between the knees, a DB held by your feet, or a weight belt.

Other then the Chins, routine looks good.

[SunnyInc.]

Haven't been posting my work outs for a couple of weeks but I have been hitting the gym and following my program..

[Noir]

Originally Posted by narcsarge

Once you can do 3 sets of 10lbs add some weight. You can use a medicine ball between the knees, a DB held by your feet, or a weight belt.

I sure hope you weigh more than 10 lbs.

[SunnyInc.]

Weight Training Program – Semester 1, 2007:
Week 1, Day 1 – Chest/Triceps
 Bench Press (Barbell)
 Incline Bench (Dumbbell)
 Narrow Bench
 Weighted Dips

Week 1, Day 2 – Back/Biceps
 Lat Pulldown
 Weighted Chin Ups (Underhand)
 T-Bar Rows
 Preacher Curls

Week 1, Day 3 – Legs/Shoulders
 Back Squats
 Seated Shoulder Press (Dumbbell)
 Lunges (Dumbbell)
 Leg Press

Week 2, Day 1 – Chest/Triceps
 Bench Press (Dumbbell/Barbell)
 Incline Bench (Barbell/Dumbell)
 Weighted Dips
 Tricept Push Downs

Week 2, Day 2 – Back/Biceps
 V-Grip Lat Pulldown
 Bent-Over Rows (Overhand)
 T-Bar Rows
 Seated Dumbbell Curls

Week 2, Day 3 – Legs/Shoulders
 Back Squats
 Military Press
 Hamstring Curls
 Leg Press

I've made a few changes to my routine for the first semester of 2007. Here are my stats current PB's across a couple of exercises:

Height - 180ish cm
Current Weight - 63.7kg
Back Squat - 125 kilos x 5 reps
Bench Press - 100 kilos x 4 reps
Incline Bench - 45 kilo dumbbells x 5 reps

[SunnyInc.]

I've aggrevated a disc injury in my back and won't be able to do weights for two months...greeattt.