NoScopeKen
Member
It's been a good while since I've been on here! Stumbled across this, very interesting to say the least @Wunderpus 
Random, but are you on test year round now?
Random, but are you on test year round now?
MESO-Rx
Anabolic Steroids
Wunderpus' get bigger cycle
- Thread starter Wunderpus
- Start date
Have been on TRT for years, so to a degree or another, yes!It's been a good while since I've been on here! Stumbled across this, very interesting to say the least @Wunderpus
Random, but are you on test year round now?
What's up guys?
Wanted to invite you guys to have a little fun! I did what I believe was the hardest back workout I've done in years yesterday. Give this shit a try, I dare you!
Smith machine bent over rows – After a few warm ups, pyramid up. Do sets of 8 on these. Rest pause all of these at the bottom!!!
Supersetted with
One arm cable rows – These are done with a single cable handle. Keep one leg off the bench and work the other side. Try to position your body so that you are driving your elbows straight back. So for example, set your left leg off to the side, and sort of sit over a little that way too. Then drive your right elbow straight back focusing on squeezing your right lat. Do 6 reps on each side.
8 total work sets via 4 supersets.
Narrow grip chins – Do these with your hands facing each other (neutral grip). Try to get 8-12 good reps ok. 4 total work sets.
Barbell shrug deadlift – Pull from the floor. Do 1 deadlift and then 3 shrugs. Repeat until you have done 6 deads (18 shrugs). Do 4 sets. I got to 315 and did 4 sets of that, felt pretty good.
THEN…
Set a timer for 5 minutes. Go up in weight and do 1 dead followed by one shrug. Do a rep, shrug, and count to 10 and then do it again. Do it until your timer goes off. I started with 365, I had to lower it to 275 after about 2.5 minutes, this shit murdered me. Good fucking luck.
Hyperextension – Just do one set of as many as you can. 1 total work set.
@TANGO.ECHO.KILO @gr8whitetrukker @OdieM @RodgerThat @Melly Mel from hell @Seven Dog @Eman @Mr.B66 and everyone else, you might be shocked at how hard this shit is!
Wanted to invite you guys to have a little fun! I did what I believe was the hardest back workout I've done in years yesterday. Give this shit a try, I dare you!
Smith machine bent over rows – After a few warm ups, pyramid up. Do sets of 8 on these. Rest pause all of these at the bottom!!!
Supersetted with
One arm cable rows – These are done with a single cable handle. Keep one leg off the bench and work the other side. Try to position your body so that you are driving your elbows straight back. So for example, set your left leg off to the side, and sort of sit over a little that way too. Then drive your right elbow straight back focusing on squeezing your right lat. Do 6 reps on each side.
8 total work sets via 4 supersets.
Narrow grip chins – Do these with your hands facing each other (neutral grip). Try to get 8-12 good reps ok. 4 total work sets.
Barbell shrug deadlift – Pull from the floor. Do 1 deadlift and then 3 shrugs. Repeat until you have done 6 deads (18 shrugs). Do 4 sets. I got to 315 and did 4 sets of that, felt pretty good.
THEN…
Set a timer for 5 minutes. Go up in weight and do 1 dead followed by one shrug. Do a rep, shrug, and count to 10 and then do it again. Do it until your timer goes off. I started with 365, I had to lower it to 275 after about 2.5 minutes, this shit murdered me. Good fucking luck.
Hyperextension – Just do one set of as many as you can. 1 total work set.
@TANGO.ECHO.KILO @gr8whitetrukker @OdieM @RodgerThat @Melly Mel from hell @Seven Dog @Eman @Mr.B66 and everyone else, you might be shocked at how hard this shit is!
Another badass workout!! Im resting this week but ima write this down and give it a go next week. My poor WO partner has no idea what he's in for[emoji41]
Thanks again Wunder!!
RodgerThat
New Member
I have only ever done back extensions out of all of the exercises you named there
I've got a free back accesory day coming up though so I'll give it a go then and see what kind of terror inducing pump I can achieve
I've got a free back accesory day coming up though so I'll give it a go then and see what kind of terror inducing pump I can achieve
The terror of the 5 minute DL and shrug-a-thon cannot be overstated. Obviously you can use a barbell for the bent over rows, if you prefer. I find the smith is better for holding and contracting.I have only ever done back extensions out of all of the exercises you named there
Looks killer!! I'm hitting back tomorrow in the am. I'll give it a try...minus the timer workout. I gotta hit bi's too. Lol
Eman
Master
I'll try this on Tuesday. That shrug deadlift combo sounds nasty.
Is this another one of John's setups? He comes up with some sadistic looking workouts... there is an elitefts video where he's doing a workout with Dave Tate that's pretty cool. Dave's puking in the background and John steps in front of the camera with a big smile and thumbs up lol. I'll see if I can find it to post up.
Edit- I'll hit bi's after too...
Is this another one of John's setups? He comes up with some sadistic looking workouts... there is an elitefts video where he's doing a workout with Dave Tate that's pretty cool. Dave's puking in the background and John steps in front of the camera with a big smile and thumbs up lol. I'll see if I can find it to post up.
Edit- I'll hit bi's after too...
RodgerThat
New Member
Alright if I can modify the bent over row to barbell then I can do this bad boy today, is there a purpose to hitting narrow grip pull ups over regular or wide grip? (Never done narrow grip so don't know if you are trying to hit a certain muscle of just preference)
Edit: I have to do 385 squats 4x3 and leg extensions and OHP today too.... Gonna need a pop tart for this one
I assume the "point" is to hit all areas of the back. Also, last week it was set up to do wide grip, so maybe just alternating? Either way, this routine just flowed perfectly, so I wouldn't adjust it myself. It does feel different, give it a try.
@Eman yep! This is from Creeping Death. Your bis will be ready to rock after those chin ups.
Love this program. I have ran it two times already and plan on running again this winter. I remember this workout...........
I guess I got my second back workout for Thursday. I'll carb up
My next back day won't be until Monday but I will definitely do it. BTW, I love bent over smith rows. I do them Dorian style. With my lower back issues if I do the Dorian version it doesn't agrivate my back and I personally feel that it isolates more that way.
I think annihilation wave is still the best one I've run... I'll be doing that one again next.
Good luck!I guess I got my second back workout for Thursday. I'll carb up
OdieM
Banned
I'll give it a whirl. Today is back/calves day so I'll report back later.
Twinsies! We hit bis then calves after
Love it so far! Omega Beam was good too. You could literally live off those three although it would always be nice to have more.....
I have Pain & Suffering and his Universe Prep too. Maybe I will do pain and suffering next? IDK
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