gentlegiant

As you can see my back definition sucks big time.

Its not like i dont train it like an an animal cuz i do.

I do every exercise method in the book,so why no cuts or shape?



...and ignore the bog roll,its not what you think:o

ah24

Firstly, if you did every method in the book that would be why:p

Seriously though, whats your diet like, do you do cardio?

Post up your back routine here exactly, including how many sets and reps.

gentlegiant

When i say every method i dont mean all at once:p

I run 3 miles every day in the late evening im not short of cardio work plus i hit the sauna every day or every other day maybe.But that pic does show alot of fat!:(But it was first thing in the morning and i always look cr*p.

Usual back and Tri's session go's as follows...

Close grip lat pull downs-20reps x 28kg warm up

20reps x 34kg warm up

10reps x 115kg - 3 sets

10reps x 94kg - 3 sets

10reps x 86kg drop set back down to 28kg
10 reps of each.

Seated rows - Warm up with 12kg 15-20reps
10reps x 84kg 3 sets
10reps x 77kg 3 sets
drop set 10 reps back down to 12kg

Back fly - Warm up 15kg - 15reps
10reps x 77kg - 3sets
10reps x 70kg - 3sets
Drop set down from 70kg to 15kg - 10 reps each

Low Rows - Same as close grip pull downs pretty much.

Bent over rows - 3 sets with 110kg on barbell

Then onto Tri's :rage: :rage: :rage:

Truewarrior1

+deads
+shrugs

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gentlegiant

oh yep,sorry.

Shrugs = 3 sets - 20kg 10 reps
3 sets - 36kg 10 reps
3 sets - 42kg 10 reps
3 sets - 20kg 10 reps

Deads = 3 sets 50kg x 10 reps
3 sets 70kg x 10 reps
3 sets 90kg x 10 reps
3 sets 50kg x 10 reps Deads aint so good never was much cop at 'em!

ah24

IMO thats too much for it. You are doing 6 exercises for it with 22 sets from what i understand!!

If i were you, i would spend another 6months bulking it up a bit then focus on getting more shape. But, if you really want to get more shape now i think that firstly you should scale down the workload and secondly pay attention to diet, i would put my money on that being the reason without having seen it.

So, could you post up a typical days diet please

andye

i always used to train high volume, but now i train heavy for 9-10 sets max.

3x6-10 dead lifts
3x6-8 heavy rows
3xmax out chins

my back responds well to this work out.

i train traps with shoulders

Magic Torch

I'm with Andye,

almost exactly like my back work out - but i do pull ups first :p

As Ah24 said its a lot of sets and less is defo more in my book.

On a lighter note, the triceps look big mate and you have got a taper to your back so its defo moving in the right direction ! well done.

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DB

drop all that and go for

3x10 chins add weight when it gets too easy
3x6 workin sets on deads.. u must be able to dead more than 90kg if u are rowing 110kg?!
3x6 bent over rows
2x12 shrugs last set to failure

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invisiblekid

:withstupi

Also, do you squat?

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gentlegiant

Thanks alot for all your input guys really appreciate it

Typical days eating:

Morning:Always start my day with a glass of water!
08:00am Bowl of Oats with sultanas,honey,chopped Banana

11:00am 2 x Tuna/Cucumber Sandwich's on Hovis Country Granary

Lunch:13:00pm 2 x Salmon fillets or chicken breasts,steamed mixed veg,Anja potatoes with a Protein shake

15:00pm 4 x poached eggs on Hovis country granary toast with cup of green tea with Orange and lotus flower:p

Dinner: 17:30 Poached Salmon,Haddock,Coley fillets with more steamed veg with long grain and wild rice.Fresh fruit for desert:Pineapple,water melon,grapes,apple,orange,passion fruit etc.

Train @ 19:00pm

20:30pm- post workout protein shake,Frusli cereal bar + banana

22:00pm Pasta twirls with freshly mashed Pomardorino tomatoes and a can of tuna mixed in.

22:30 Bed zzzzzzzzzzzzzzzzzzzzzzzzz

Borris

sound advice baz