[Beefcake]

Yesterday's Brutal Back Attack

Lat Pull Downs:
200lbs x 8
245lbs x 4, 2, 4 tricky sixes (six seconds positive six seconds negative)

Lever Pulldowns:
315lbs x 20
405lbs x 15
495lbs x 8
585lbs x 2

By this time my back was pumped as hell

Bent over barbell rows:
315 x 12
405 x 10, 8, 4

Deadlifts:
495 x 10 (no straps)
585 x 5 (straps)
675 x 1/2 ( I over did it and could get half way up even with straps lol)

Static Pull-up:
35 secs. up
33 secs. down

Since it's very hard for me to overwork back, I love back day and just killing it every time, and because I do, I've gotten way stronger in like 3 months.

[odoyal rulez]

Jesus bro..i bet your built like a brick shit house.

[GG1]

675 dead?

jeez bro..crazyy

i do the static pullups too...those stretch the lats really good

overall i gotta say your back workout is real good

[Beefcake]

^^ Thanks man, You look like you got a nice back going on your self.

[EastCoast Highlander]

only 245lbs on pulldowns?? ive got a saying i came up with, THAT IS HALF-STACK......all or none, lets go! FULL STACK TO FAILURE.... you gotta get your cable rows in !!!......... my typical back workout is like this. start off with some easy rowing......say 180lbs 5 sets of 20.....bump it up 240lbs 5 sets 12.....then full 300lbs 10x10..... pull downs 225lbs 4 sets of 10.... full stack 300lbs 5 sets of whatever 8+ reps then of course i do those row things where you put plates on4 or 5 plates on each side for 3 sets(45's).... then i do shrugs on a shoulder press machine drop sets....90lbs until i get up to 500lbs then i drop a plate each set(20reps) after all the fun and games i do 10x20 deadlifts with 225lbs then after that 4 sets with an added 90lbs each set until i lose my grip

[firecrakjack]

i guess a 675lb dead lift wasn't good enough for eastcoast....

[rIPPDUP]

nice workout bro...keep that shit up! your definitely one of the beastliest people i know

[Beefcake]

Thank you sir. This was before the pec injury, so what I do now, will probably be diminished a bit.

[rIPPDUP]

hope all works out for ya bro

[Beefcake]

Thanks man.

[firecrakjack]

howd you injure your pec?

[Beefcake]

I went too low on an incline press with something like 350lbs and I almost dropped the weight on my wind passage. Not too cool. Then I made it worse by trying to do some close gripped decline push ups and it like...re-tore. That was one of the most painful things that ever happened.

[firecrakjack]

tough luck man. you should recover in no time. i assume you were in pretty good shape pre-injury?