Tag Archive: shoulders

Have you ever seen Bruce Lees lats? Insane!


And for those of you that don’t know what a Lat is, todays the day to learn.

Latissimus Dorsi muscles (also known as the Lats)

The lattisimus dorsi ( or Lat ) is a large muscle with a very broad origin on the vertebrae and ribs of the mid to low back, tapering into a narrow insertion on the anterior (front) of the head of the humerus bone of the arm. From the surface, this muscle runs in a mostly vertical fashion up the sides of the back giving the upper body its “V” shape. All of the muscle fibers in the latissimus dorsi are virtually parallel, making the entire muscle function with the same action on the arm. You cannot train “parts” of the latissimus dorsi. Now that we know that, let’s get into my back and shoulders workout.


Bent over bar bell rows

2 sets of 10 reps @ 70lbs

1 set of 10 reps @ 75lbs

Iso Lat row machine

1 set of 10 reps @ 192lbs

2 sets of 10 reps @ 242lbs

Weighted pull ups ( Belt with 35lb plate)

4 sets of 8 reps with 35lb plate

1 burnout set ( go till you fail) with no weights, I got 23 reps.

Weighted back extensions

3 sets of 10 reps with 45lb plate.

Arnolds superset with shrugs


3 sets of 10 reps @ 40lbs (dumbbells)

Go right into shrugs

3 sets of 15 @ 40lbs

Tomorrows is a cardio/off day, maybe ill just run the boardwalk. Friday Bis and tris.


Back and Shoulders more 5×5

I started out the same as last week with Bent over bar bell rows

5 x 5 @185lbs

Seated close grip rows

3 sets of 5 @180lbs and 2 sets of 5 @ 200lbs

Weighted lower back extensions

5 x 5 @ 45lbs (plate)

Weighted pull ups

4 sets of 5 @50lbs and last set no weights untill fail, and I surprisingly got 21!


5 x 5 @ 50lbs


3 sets of 20 @ 55lbs ( dumb bells)

I’ll also be doing about 170 crunches before I go to bed. Tomorrow’s a cardio or off day.

5×5 back and shoulders workout

I don’t have much time for this post so im going to get right into it.

Bent over rows(bar bell)

5×5 @ 185lbs

Seated rows

5×5 @100 lbs

Weighted Pull ups

5×5 with a 45lb plate


5×5 @ 40lbs

Front Plate raises

5×5 with a 45lb plate

Rear Deltoid machine ( reverse pec deck)

5×5 @ 100lbs

I will not be doing my bi and tri work out tomorrow but I will do some at home when i get back from my trip.

hope everyone has a great weekend.

Big back and shoulders 10X10

Today I did my 10×10 for back and shoulders, it was brutal! My entire body is sore for the first time in months. I took it easy on my shoulders because of pains I’ve been having on the right side (think it might be my rotator cuff).


Close grip V pull downs: 10×10 @120lbs

T Bar seated rows: 10 reps @ 50lbs , 10 reps @ 70lbs, and 10 reps @ 80lbs

Uneven grip pull ups (one arm on bar, the other grabbing a towel or rope hanging from the bar): 3 sets of 15 reps  rope in left and right hand and one set without the rope.

Dumbbell shrugs: 3 sets of 10 @ 60lbs


Arnold Dumbbell press: 10×10 @ 25lbs

And last I did Front plate raises: 3 sets of 10 @ 25lbs

Tomorrows cardio and abs but it wont be till later in then night. But i should be getting my phone tomorrow!!

Remember the more muscle you have the more your body will metabolize fat and increase your caloric effectiveness. So PUMP UP!

Hasta mañana!