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
![Eek! :eek: :eek:](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
![Big grin :D :D](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
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.