Soldato
For God's sake man it was your birthday! Once a year!
This lol. Unless you're competing (and even then, only if pre-contest) it's going to make naff all difference.
For God's sake man it was your birthday! Once a year!
Deadlift.
ha, cool
My usual back day is:
DLs
Pullups (assisted and negs in my case)
Pull downs (just to get burn after the above)
BORs
Rear flyes
Shrugs
Though will swap out stuff for the following (except for DLs and pullups/downs) every other week/when I feel like it:
seated rows
cable rows
vertical rows
one arm DB rows
There was a good T-Nation article recently called 2 weeks to shredded, bit late for you now but was a good read.
Bring back the mass FF!
Congrats![]()
Upper back not a huge amount. Most of the work will be coming from the erector spinae and glutes. The traps get worked because they are holding the shoulders back, as are your lats keeping the weight toward you
Rows (in their various forms) are upper back work.![]()
Cool, I can stop panicking now.
I need to find a row movement that targets my back properly and hard. Will experiment![]()
You could also try assisted pull ups with a bar on a rack, the flatter your body angle the more of your weight you'll be lifting. Like this http://exrx.net/WeightExercises/BackGeneral/BWSupineRow.html
Barbell/Pendlay rows. Visualize your forearm & hand as a giant hook, and focus on pulling your elbows up to your body, not the bar. Sounds stupid but it totally works.
You could also try assisted pull ups with a bar on a rack, the flatter your body angle the more of your weight you'll be lifting. Like this http://exrx.net/WeightExercises/BackGeneral/BWSupineRow.html
Grip is improving without straps. Managed 170kg x 5 followed by 190kg x 1 on deadlifts today. Chalk is amazing.
LEAST MERCURY
Enjoy these fish:
Anchovies
Butterfish
Catfish
Clam
Crab (Domestic)
Crawfish/Crayfish
Croaker (Atlantic)
Flounder*
Haddock (Atlantic)*
Hake
Herring
Mackerel (N. Atlantic, Chub)
Mullet
Oyster
Perch (Ocean)
Plaice
Pollock
Salmon (Canned)**
Salmon (Fresh)**
Sardine
Scallop*
Shad (American)
Shrimp*
Sole (Pacific)
Squid (Calamari)
Tilapia
Trout (Freshwater)
Whitefish
Whiting
MODERATE MERCURY
Eat six servings or less per month:
Bass (Striped, Black)
Carp
Cod (Alaskan)*
Croaker (White Pacific)
Halibut (Atlantic)*
Halibut (Pacific)
Jacksmelt
(Silverside)
Lobster
Mahi Mahi
Monkfish*
Perch (Freshwater)
Sablefish
Skate*
Snapper*
Tuna (Canned
chunk light)
Tuna (Skipjack)*
Weakfish (Sea Trout)
HIGH MERCURY
Eat three servings or less per month:
Bluefish
Grouper*
Mackerel (Spanish, Gulf)
Sea Bass (Chilean)*
Tuna (Canned Albacore)
Tuna (Yellowfin)*
HIGHEST MERCURY
Avoid eating:
Mackerel (King)
Marlin*
Orange Roughy*
Shark*
Swordfish*
Tilefish*
Tuna
(Bigeye, Ahi)*