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TP's Fit Journal Transcription

Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,244
757
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)
  1. Back
    • Lat pull-down cybex (12X90,12X140,10X180, 10X180)
    • neutral wide grip cybex row (10X180,10X180,,10X180,10X180)
    • (4S) < neutral narrow grip cybex row (10X180,10X180,10X180,10X180)
    • (4) overhand grip rows (8X230,8X230,8X230,8X230)
    • cybex reverse grip row (10X140,10X140,10X140,10X140)
    • (4S) < BO DB row (10X55,10X55,10X55,10X55)
 
genetic freak

genetic freak

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Dec 28, 2015
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I do not know how you are performing your bent over dumbbell rows, but if you have not tried it with the row foot forward, I suggest giving it a try. It really isolates the back.
 
genetic freak

genetic freak

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Dec 28, 2015
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I'll give it a shot. Thanks!
You will need to lighten the load a bit, but they are awesome. With the row foot in the rear position I can do 150's for 20+ reps. With the row foot forward it is more like 75 for 15-20. It shows how much the rest of your body helps you cheat the weight up.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,244
757
You will need to lighten the load a bit, but they are awesome. With the row foot in the rear position I can do 150's for 20+ reps. With the row foot forward it is more like 75 for 15-20. It shows how much the rest of your body helps you cheat the weight up.

I actually do put one foot forward. If I don't put foot forward, I typically do 100's but when i use foot forward with a supinated pull toward my abdomen and back to neutral at the low point, i use half the weight, similar to you. You are right, it is tougher and can only do about half the weight I would do otherwise. I goes to show how much cheating is done. Great point brother, I appreciate you looking out for Big Guy.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,244
757
Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, CB=cattle bells, < = linking with previous)
1. Biceps
  • preacher curls (10X60,10X60,10X60,10X60).
  • < reverse grip curl (10X40,10X40,10X40,10X40)
  • (4H) hammer curls (10X30,10X30,10X30,10X3)
  • 2. Triceps
    • skull n' burns super (10/10X80,10/10X80,10/10X80,10/10X80)
    • (4H) <reverse grip extension (10X30,10X30,10X30,10X30)
    • single DB extensions (10X20,10X25,10X25,10X30)
    • (4) hammer extension (10X70,10X70,10X70,10X70)
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,244
757
Keep 'em coming...great thread this.

Thanks. I am only getting start. I had to take time off for surgery and only been two week. Will resume more serious training after tax day. I am finding myself wearing myself out and sore all the time. I know if we resume my trainer sessions, he is going to kill me and I won't recover the way want, so I have delayed my start with him by 15 days.
 
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