In the last year I have started uisng more machines and cable movements for my back exercises. I started this due to my messed up lower back. However the change was only positive and my back responded better than it had with the basic heavy free weight movements. I really concentrate on form and I am highly focused during every rep. I would love to do some heavy barbells rows or deadlifts like in the past but they are not possible. Anyway I trained back on Sunday and for a change I added in a lot more free weight stuff. I had to keep the weight very light and focused on form and had a great session. I trained back, bi-ceps and abs for just over 2 hours. I won't go into full detail but will mention a few things.
For rear delts I like using the reverse pec deck and after warming up I put the weight very high and do partial rom reps. Literally just the first 1/4 of the rep and will do high reps. That first 1/4 really targets the rear delts hard and I overload them with heavy weight. Then I immediately drop the weight and perform full rom reps to failure again. I finished this with a drop set with 4 drops which started with 2 partial rom sets and fiinished with 3 full rom sets.
I added some deadlifts moving into barbell rows for high reps with 1 plate a side. In addition to barbell rows later on with an over and underhand grip and I went up to 30kg a side. Very light but my lower back is bad so I focused on form and done higher reps.
Another technique I like to use are pull ups supersetted with assisted pull ups. Although this time like with the reverse pec deck on the pull ups I used a partial rom focusing on the bottom half. I immediately go to the asisted pull up machine and do full rom reps with very slow negatives to failure.
For bi-ceps I kept it simple and after warming up with a few fast movements I done a drop set with cable bicep curls with a straight bar. I done a drop set with 70kg, 55kg, 40kg and 25kg. I rotated hand position so wide, medium, narrow and wide.
Then I completed a drop set with DB hammer curls starting at 15kg db's. I can do much heavier but with my tendon issue plus I slowed the reps down and squeezed on every one so this was brutal in the end. I performed 5 drops and 10 reps each drop so 50 reps in total. I used 15kg, 12kg, 10kg, 8kg and 6kg. I done 2 drop sets like this.
For abs I started with the seated crunch machine (plate loaded). I go slow and make every rep count. The only rest I get is putting the plates on/off so 10 secs max. I start at no weight for 40 reps, 10kg for 30 reps, 20kg for 20 reps, 10kg for 30 reps and no weight for 40 reps.
Then I just done some cable twists supersetted with planks.
I finished with 15 mins of back, leg, hip and glute stretches.
I felt great afterwards but it's hard work so a pre workout is essential for me. My hormones have dropped and my sex drive is definitely down and I have softened up a little. I have been having some big meals and I notice the difference in my lower abs. I definitely don't process food the same way but it's to be expected on low test and most likely higher estrogen. I am still doing fine and will do a mini diet for a few days before I go back on. I will also get a full blood test fairly soon as well.
Gonna train legs tonight which will be fun
The old leg press vid as put me in the mood for some higher reps. Although most of my main movements tonight will be 10-15 reps. Have a good day everyone.
