25/1/2013 Back Session (Again :p)

For Warm Up Session I Did:

1) Pull Ups!

• Standard Open Grip Pull-up Using Assisted Pull Up Machine. 2 Sets Of 8 & 6 Reps
• Parallel Close Grip Pull Up Using Assisted Pull Up Machine, 2 Sets Of 8 & 6 Reps
• Chin Up Using Assisted Pull Up Machine, 2 Sets Of 8 & 6 Reps

2) Standing One Arm Cable Pull Down!

• 3 Sets, Weight 4,5 & 6 Plates Using Cable 15 Reps

3) Standing Cable Pull Down Using Rope!

• 3 Sets, 50 Lbs Plates 15 Reps. Just Like The Photo Above But Instead Of The Pulling The Rope From Height Level To Ur Shoulder.. Mine Is A Variation Where The Height Of The Rope Is Way Above Your Head.. Knees Slightly Bend Body Arching Backward..Full Stretch While Pulling It.. Nyums!

4) Straight Arm Cable Pulldown!

• 3 Sets, 50 Lbs Plates 15 Reps. And By This Back Is Already Well Pump! 

Now For The Back Session:

1) Standard Lat Pulldown

• 4 Sets - 100 Lbs - 12 Reps, 120 Lbs - 10 Reps, 140 Lbs - 8 Reps, 80 Lbs 15 Reps (Cool Down Weight) 

2) Behind Neck Lat Pulldown

• 4 Sets - 100 Lbs - 12 Reps, 120 Lbs - 10 Reps, 140 Lbs - 8 Reps, 80 Lbs 15 Reps (Cool Down Weight) 

3) Close Grip Using A Triangle Bar Lat Pulldown

• 4 Sets - 100 Lbs - 12 Reps, 120 Lbs - 10 Reps, 140 Lbs - 8 Reps 80 Lbs 15 Reps (Cool Down Weight) This A Variation Some Might Like To Use The Reverse Lat Pulldown (Photo Below)..

3) Vertical Seated Rowing Machine

• 4 Sets - 120 Lbs -15 Reps, 150 - 12 Reps, 189 Lbs - 10 Reps, 105 Lbs - 15 Reps (Cool Down Weight). Too Lazy To Do Seated Cable Row Plus By Doing This Gives You A Better Stability But Yeah Just Too Lazy Haa Haa Haa

4) T-Bar Row Pull Up

• 4 Sets - 30 Kg - 15 Reps, 40 Kg - 15 Reps, 55 Kg - 15 Reps, 25 Kg - 15 Reps (Cool Down Weight)

5) One Arm While Standing Dumbbell Row

• 4 Sets Weight? Tuu Sama Tu Weightnya Ah Yang Kami Angkat Ah.. Hahahaha Nadawah.. Okay Serious 15 Kg - 15 Reps, 17.5 Kg - 15 Reps, 22.5 Kg - 15 Reps, 15 Kg - 15 Reps.. And That Concludes Our Session.. Loving It Man.. Medium Weight Saja.. Nda Payah Barat2 And Now I'm Suffering From The Soreness.. Ish Ish Ish..

So My Next Log Would Be Shoulder Workout Tomorrow Sunday.. And Since The Start Of Next Week.. Sunday Would Be A Heavy Lift Day.. Tawakkal Tah Ku Esok Ni.. Shoulder Tah Jua Lagi Ani Membari Banci And Menangis.. Those Who Goes To The Gym Know What I'm Talking About.. But Mesti Jua Dibuat.. Kejarangan Ku Kejumpaan Org Yang Suka Shoulder Exercise.. Usually Chest Or Back.. But One Thing For Sure Esok I Will Add In Leg Work Out As Well.. Perut Pun Is A Must Sudah.. Thanks To Ah Weng Lah Tu Yang Pushing Us Around For It! See Its Always Great To Have Gym Buddies.. Motivates And Challenges You As Well As Annoy You So To Shut Them Up.. You Have To Do It.. And Its All Good Not Bad! =)

TRue To THe BOne!

W