@SOedipus: What do you do for back? Back and legs have been a focus of mine the past couple years because I neglected them for so long. I group legs and back together so that workout is extra shitty. I usually start with barbell squats. 225x5 for 5-6 sets. I’ll do pullups in between those sets. 5 sets of 10. Then leg extensions and barbell rows. Next is goblet squats and landmine rows or upright rows. I do deadlifts with a trap bar every now and then, but deadlifts kinda spook me. I’ll do them a couple times a month. Usually lift around 410-460 max. Then I’ll finish that workout off with a 20 minute run at a 8:15-8:30 minute mile pace since my legs are wobbly.
I do chest and back on same day. I have a pull up bar for pull ups, chin ups, I use 300lb resistant band on it for seated pull downs and banded rows. I use 50 or 60lb dumbbells for lawnmower rows. I noticed improvements in muscle gain and strength once I added the resistant band, about 2-3 years ago. I don't do dead-lifts, it's been about 10 years since I did em. I felt something weird one day, never hurt anything, but along with seeing others mess up their backs, completely turned me off from them.
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