Killed back traps and calves today 4 sets pullovers 15 reps 4 sets (heavy bb rows ) 8 reps up to 405lbs could have went heavier but I didnt want to jerk the weight , I wanted my lats to actually do the work 4 sets reverse grip hammer strength rows (heavy) 8 reps 4 sets seated close grip rows 2 separated handles so I can get a better contraction 12-15 reps , hard contraction slow release 4 sets DB incline rows , elbows high and wide pulling straight back , focusing on the rhomboids inner up back trap area 4 sets pullovers again really stretching my lats out increasing blood flow 12-15 reps 4 sets bb shrugs 10 reps , hard contraction at the top 2 sec hold at the top 6 sets standing calve raises 2 sets ties out 2 sets toes inward 2 sets toes straight . Max weight . Rep range of 20 Pre training 4.5g arginine HCL During training 20g bcaa explode Post training whey isolate , all supplement are from Olimp Sport Nutrition
Posted on: Tue, 16 Dec 2014 19:16:19 +0000
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