Back Session:


Setting up BOR at 180kg


Starting off BOR at 180kg


Aborted BOR attept at 200kg


Simon DB Rowing


Simon starting off Pulldowns


First rep


Simon shitting his pants after first dropset


Working through dropset


Flat out and giving it both barrels


Final dropset, great form


Single Arm T-Bars

Damn - I look fucked in those shots!

hehe

the pic of "simon shitting his pants" is a good one.

also..that SA tbar row would rip my arm out its socket! dont you feel a hell of a "pull" on the bicep /forearm with them at that weight?

looks like fun

Alex wrote:Back Session:




First rep

Alex
You ever thought about Gurning?.

...and watch your back! the devil behind you is watching you abit too closely!

Nice pics guys!...looking all good!..Simon you seem to have put on a heck of alot of size since your last pic!

kp1512 wrote:

Alex wrote:Back Session:

Simon you seem to have put on a heck of alot of size since your last pic!

Back on a high protein diet. 2-3 g per lb of bodyweight and I get big and strong! Tell the high fat fuckwits that's how to grow!

Im impressed none of you use straps...Im must be well a girly boy!

KP

You guys aren't half as ugly as I'd thought you'd be... just mildly grotesque. I was expecting far worse!

Joking aside, you guys are strong fella's and I'm certain that a gym session with either of you two would be about as intense as it gets! Good stuff

Rab wrote:hehe

the pic of "simon shitting his pants" is a good one.

also..that SA tbar row would rip my arm out its socket! dont you feel a hell of a "pull" on the bicep /forearm with them at that weight?

looks like fun

Arms feel fine mate. I mainly feel it in my hams and core from holding position.

LOL, quality pics and comments! Nice work. SI, you did look rather effed on a few of those.

Nice pics...

Seems like Alex has the gun-genetics of a true freak...

Karlos wrote:LOL, quality pics and comments! Nice work. SI, you did look rather effed on a few of those.

You get to 40 and try to keep up with Alex! It's also worth remembering that I was extremely ill for a couple of month and it takes time to get back up to full speed. All in all, I had a great time.

In a few weeks I should be better (I hope!)

I want to train with you 2!!

Morba wrote:I want to train with you 2!!

More the merrier mate, just come along one night.

I hope to post photos next week of chest and shoulder sessions!

will they be of the changining room activities?...Rab was asking!

KP

kp1512 wrote:Im impressed none of you use straps...Im must be well a girly boy!

KP

Alex is using them in BORs and it looks like simon is for the DB Rows.

That's a lot of weight Alex is lifting in the BORs. Undeniably you are one strong dude.

I have to say though, and I'm only going on the pics here, that my point stands about the lack of range of movement that BORs cause people to make. In that it's really hard for people to just use the lats and elbow flexors. They always unconsciously start to drive with the quads and use their glutes and lower back. Also the bar either hits your gut or your chest, which restricts your range of motion. And as most people do them imo in a too upright position the range of movement is compromised again.

If you lean over more to be more parallel with the ground, and stay in that position so not using any legs movement or lower back movement, I reckon it'll be a better back workout. The weight will have to be lowered of course.

On doing a quick search I found Pendlay Rows. I've never seen them before or even used them but they appear to me, from a range of movement stance, to be a better exercise.

My comments are for help; honest.

I use straps for heavy db rows as my right hand grips is poor. I also prefer db rows for back to bent over rows as I have to be careful with my lower back.

The way alex does bent overs, menas that other muscles are recruited but at the weight he shifts this is unavoidable. The beauty of his method is that his back, shoudler etc., work together in synergy and that couple with the isolation movements gives him great results.

^^ sure. He does get results; looks like it. Just saying what I see (as Roy always says).

health4ni wrote:^^ sure. He does get results; looks like it. Just saying what I see (as Roy always says).

I don't disagree and bor are not what they were when I was a lad! I do think that ultra strict training can be counter productive as can cheating, finding the balane between the two extremes is what matters.

the old franco columbo standign on a bench doing bb rows with a horisontal back was horrible looking (for the sake of your back) but the modern yates row/shrug looks allot healthier but scrappy if you know what i mean

Franco and Dorian both had,and probably still do have crazy backs though so us mere mortals will just have to sus it out for ourself.

Never seen a pendlay row before, however, it looks like that is what I do, close to parallel (not parallel as dont let the bar touch the ground) with little movement in rest of body! might be why my BORs lifting arent as heavy as they could be hehe

simon m wrote:

Morba wrote:I want to train with you 2!!

More the merrier mate, just come along one night.

Game on then
What nights do you generally train and what are you training on those nights?

Morba wrote:

simon m wrote:

Morba wrote:I want to train with you 2!!

More the merrier mate, just come along one night.

Game on then
What nights do you generally train and what are you training on those nights?

We're just sorting membership, so week after nxt would be best, but Alex's schedule is:

Monday: legs
Tuesday: Chest
Wednesday: Back
Thursday: Shoulders
Friday: Arms

I will probably do the Chest, back & shoudlers with Alex and train legs at my home town gym.

that sounds good!....I reckon with both of you together....youll make some awesome gains!..just remember to follow some high fat pre workout nutrition.

kp1512 wrote:just remember to follow some high fat pre workout nutrition.

I'm gonna try this. Just waiting for my Coconut Oil to arrive

health4ni wrote:

kp1512 wrote:just remember to follow some high fat pre workout nutrition.

I'm gonna try this. Just waiting for my Coconut Oil to arrive

Its a good pre-workout stack....only if your on a low carber....