Post your last Back workout... had to be done!

[CanadianIron]

I've enjoyed the leg and chest working threads... so I thought Id share my back workout from today, I was so pumped, people were staring at me.. anyways... dont be alarmed at the volume, i find my back to have pretty crazy capacity and I have to do a lot to feel it the next day.

Started with widegrip cable pull downs

140 X 10
180 X 10
240 X 10

T-bar rows w/ a butterfly handle.

3 plates for 15
4 plates for 12
5 plates for 10

Hammer strength seated row, shoulder width grip

2 plates for 15
2.5 plates for 12
3 plates for 12
2 plates to failure

Wide grip pulls up

Bw X 5
Bw + 25 X 5
Bw + 45 X 5
Bw + 75 X 5
Bw X 10

Bent over widegrip rows

135 X 20
135 X 20
135 X 20

This was definately the money maker, my lats felt like they could pop after the last set of bent over rows...

Hammer strength pull downs

2 plates/side X 12
3/side X 12
4/side X 10

:ht

[Memo]

Wide grip pulls up
Bw X 12
Bw + 10 X 8
Bw + 25 X 8

Seated Cable row
150 x 8
175 x 10
182 x 6
200 x 5
200 x 5

Chest supported rows
45 x 16
90 x 12
135 x 7
145 x 5

Bent over DB row
65 x 8
65 x 8
90 x 6
95 x 6

[_Ragnar_]

DeadLift
225x15
315x10
315x8
315x6

(I was pretty much done after this so my workout suffered from here)

Wide grip pull ups
12,10,6

Seated Row
180x12
200x10
200x10

Dumbell Row
85x12
90x10
90x10

[JonnyO]

Chins - 4 x 8-12

1 arm DB Rows:
80 x 12
100 x 12
120 x 12
120 x 12

Seated Hammer Rows:
2 plates x 12
4 plates x 12
5 plates x 12

1 arm seated cable row:
4 sets of 10-12, cant remember weights used.

Straight arm pulldowns, FST-7

Rear delt peck-deck, 4 sets of 10

[Talo]

Here's what I'm going to do tomorrow.

Deadlifts
345x5
395x3
440x1+as much as i can do.

Bent-Over rows
3x12 @ ?

Glute-Ham Raises or Back raises
3x15 bw

ABS - prob some axe cops , crunches and maybe side raises.

Nice and Simply - in and out in 45-60 mins

[Drummer]

2 sets to fail under 8 reps for everything.

Chins
One arm cable rows
Bar Deads
Chest support reverse flys
Bar Shrugs
Close grip Rows

Might throw in straight arm pulldowns or pullovers.

~DB~

[faller]

Rack deads

440 x 8 x 8

I'm doing a total body so thats why the single excercises. Rack deads were todays back, Tues. cable rows, Thur. Lat pulldowns..

[ubcpower]

Chins 3x15
Barbell Row 4x8-10
HStrength Pdown Machine 3x8-10
Rack Deadlifts 3x10-12
Seated Chamber Machine Row 3x12-15

[Big D]

Deads
135 x 12
225 x 12
315 x 10
405 x 8
500 x 6

one arm db rows
100 x 10
120 x 10
150 x 8
150 x 8

widegrip cable pull downs
150 x 10
170 x 8
190 x 8
210 x 6

one arm seated cable rows
190 x 8
210 x 8
225 x 6
255 x 6

[Winnipeg Muscle]

Day 3 - Back / Hamies

Bent Over Barbell (225) / Close Grip seated rows (150) Superset- 3 sets of 10 reps

Deadlifts (405) - 10 sets of 5 reps 2 min rest

Any Pull down Variation – 4 sets of 8-12 reps

Lying leg curls – 4 sets of 8-10 reps

Nautilus Rows 1 set of 100 reps