I use it to hit the traps and rhomboids, not much of shoulders involved when I do it. Mind muscle connection ftw.

Come on people,do your homework before making dumb statements about protein being roids and roids being poison..

LV- Absoeffinlutely correct!

Plz contact Greg Valentino for more info!

Darn word filter.

define excess here.
300g a day? darkie is having is daily lol.

how tall are you ? 150cm ? then you need to do 2 hours of cardio everyday, and eat 20 eggs per day. and eat some protein powder.

Tried Pendlay rows ? i kinda like them, i feel that it doesn't stress the lower back that much compared to normal barbell rows

ill comment on the monday workout..

too many sets and reps? much too many rows thats for sure dumbell and barbell rows are about the same..and where are the pullups?

back consists or 3 main components..upper back,lower back and lats

Back Training Routine: Upper Back Emphasis
A) Rack Deadlifts
B) Medium-grip Pulldowns
C) One-arm Dumbbell Rows
D) Reverse Flyes

Back Training Routine: Lat Emphasis
A) Underhand Barbell Rows
B) Wide-grip Pulldowns
C) Rack Deadlifts
D) Decline Dumbbell Pullovers

Back Routine: Balanced Development
A) Pull-Ups
B) Rack Deadlifts
C) One-Arm Dumbbell Rows
D) Overhand Barbell Rows

http://www.t-nation.com/free_online_articl...ybuilder_back_1

I had the same problem with you where my back is lagging, but now its much better. I don't feel much from barbell and machine rows, maybe I don't have the mind muscle connection but I do close grip V bar rows and V bar cable rows which gives me good back roms and significant results. My back routine for now is:

1 set pullups for some stretching/ warmup
Lat pulldown- 2 sets warmup, 5 worksets
V bar rows- 1 set warmup, 4-5 worksets
Cable rows- 4-5 worksets
Deadlift- 2 sets warmup, 2-3 worksets

I go pretty heavy on my lifts and I stretch my lats a lot during rest periods so the total number of sets I do isn't that much and I still have a great pump and DOMs the next day. I throw in a few sets of dumbbell rows if I still have the strength sometimes. But for back training, I emphasize a lot on stretching and establishing the mind muscle connection.

No la bro, I could've done a lot more if I hadn't gone through the lower back surgery. My 1 rep max days are behind me now. 8 is the minimum I go. In retrospect, I don't know if it was insufficient warm up schemes or attempted to lift a new PR for the third time after hitting it that day. One thing for sure, deadlifts will never be the first exercise in my back repertoire (mostly last or second last).

Heh... do you know why i got injured? The main reason? Because I tried following a fixed program on deadlifting. The current Mr KL I'm training with is in turn being trained by a Chinese guy who knows his stuff. He drills it in, never count the reps and sets. Go by feel, which in turn is the same thing which Terry has always been advocating. Some exercises can go as high as 8 sets or as low as 3 sets, or even 2. The moment you count your sets and reps, you've already trained to fail, your mindset tells yourself to fail at a targeted rep range. One thing though, we never keep our reps below 6, ever.
I could still move, though it felt numb. Then next day when I did so much as cough or sneeze i would just collapse on the ground in pain. Lol. Actually in terms of sheer volume I'm pulling a lot more but in terms of max lifts, I can't be bothered about that.