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I gotcha, basically it sounds like a row with you elbows kept high. It thought it was something like that. This is good and bad. I'm thinking of your shoulders. It's good because you are not doing basically another row with your elbows low and the scapula depressed and retracted. It's bad because it involvels a rigid fix plane of motion. I wholeheartedly suggest you switch to face pulls instead if you want and exercise like this (which is a great idea, imo). The face pulls are done with a high or low pulley, seated or standing (I prefer standing) and with a rope attactment. It's still a machine, yes, but it allows a little more freedom of movement. You can also vary the angle of the elbows basically meaning you go to the neck, face or forehead. It think this will be much healthier for you.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

ok sir will do. i was using facepulls are prehab work actually. i dont mind doing these instead.

u have a pm sir

Yeah, use the facepulls as a regular exercise. I.E. as an integral part of you routine. Just don't let your ego guide you. They are a very effective exercise in their own right and have similar benefits to rows, so they can serve a prehab purpose and still have a great carryover...including trap growth . You don't need something else on top of them. I would advize trying to have them instead of and extra rowing movement (one with the elbows down). But of course alway take breaks and switch up exercises that revolve around the shoulders.

ok sir. i will do that thanks

Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 5

Workout:-

Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)

JS Rows = 3 sets x 5 reps x 165 lbs (75 kgs)

Pin Press from Bottom = 4 sets x 4 reps x 145 lbs (65 kgs)

Paused JS Rows = 4 sets x 6 reps x 110 lbs (50 kgs)

Front Plate Raise = 2 sets x 8 reps x 30 lbs (15 kgs)

TOTAL POUNDAGE:-

W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout.

Bench Press: got it all. thankfully.

JS Rows: felt good. i think i may need to reset on these soon. im not able to make them touch my chest as easily as i should. or maybe today was just a shitty day. lets see.

Pin Press: made a few changes. 8x3 was way too much volume. i did 4x4 today. next time its 4x5. then 4x6. seems a better way to progress IMO.

Paused JS Rows: felt great. next week its 4x7.

Front Plate Raise: i wasnt gonna do this but then i thought "ahh..what the heck"

Diet: im happy with the diet. everything seems to be in order. i ate so much for lunch my stomach was popping out. and i was the same after dinner haha. i finally hit a bodyweight of 85 kgs today. me happy. i got back the 5 kgs i had lost. i think. maybe im just fat now haha

Overall: me happy

stay safe everyone, thanks for reading and have a great week ahead y'all

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Unless the extra JS rows are meant as a backoff set (which would mean a bit lighter and less volume) then I think you'd be better off just doing more volume on the first one. You want more of that kind of thing put in some bent over lateral raises or bent over trap raises. Seems like you are worried about bringing up your rows...which is silly. You worry about bringing up your core functional exericises. Rows are a means to an end. There shoud be progression but don't get caught up in the weight.

This is something I'd really like to drill into people's head: Don't do things just because you can. Do it because it makes sense for your goals and needs. If your goal is to set maximal rowing records then your goal also is to fuck up your body.

damn. understood big E. no more fucking up my body. i will do facepulls here instead. evens out to a nice 4 exercise upper-lower, eh?

sorry sir. damn....i should have realized that....

Face pulls would be good there. But remember start light with them. Let them do there work don't work them. Also like I said if your are not already use a rope handle. I like to use a hammer grip (thumbs facing toward me) because it allows more range of motion and a little more weight, but of course you can switch it up.

But don't do more facepulls for the second upper. Again you can do something like bent over laterals, etc.

Now keep in mind that you could go along doing similar things to what you were doing for years saying to yourself "It's never been a problem". It's a cumulative thing. Years go buy (sometimes) and then all of a sudden you reach a threshold where it becomes a sort of straw that broke the camels back, and bam, you are fucked. So you think you suffered a sudden injury when if fact it's been brewing in your training habits for quite a while. This is how most problems occur, in fact. Which I've learned the hard way.

damn. thank god i have u in my corner i listen to u and u alone (well, u above all others no doubt haha)

i will do the facepulls. ur idea seems great. i think paused rows was a dumb idea. no more thinking like a bb'er for me. i need to stop taking 1 step forward and 1/2 step backward at the same time.

thanks Eric

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 5


Workout:-

Squats = 3 sets x 3 reps x 275 lbs (125 kgs)

Good Mornings = 3 sets x 5 reps x 120 lbs (55 kgs)

Parallel Box Squats = 4 sets x 5 reps x 200 lbs (90 kgs)

Glute Ham Raises = 2 sets x 10 reps x BW

Static Hanging Leg Raises = 3 sets x 22 seconds x BW

Decline Crunches = 2 sets x 6 reps x 5 lbs

Hyperextensions = 1 set x 10 reps x BW

TOTAL POUNDAGE:-

W5 --->>> 8,275 lbs
W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs

Overall Impression:-

wierd session today. decided to do some new stuff.

Squats: fucking killer. yes, i have grown weaker at my squats. most unfortunately. i wish it were not so however. but im sure in a few weeks ill be better at this.

Good Mornings: damn, these feel good haha.....i dunno how the heck ppl manage to do these with 400+ lbs for reps man.....jeez....going all the way to parallel? damn...

Box Squats to Parallel: im not sure if im labelling this exercise correctly. please correct me if i am wrong here. the box (or rather the bench) was set low to the ground so that when i squatted onto it, my thighs were a little below parallel to the ground. well, my hips more like it. i have large thighs so i cant go by estimation of my thighs. yes, my hips were below (just a little) below parallel when i sat on the box. so i am calling them box squats. they felt awesome! i liked doing them a lot. i hope they pay off. im trying to find something which makes me do Ass to Grass Box Squats. the challenge is to find that next week. if not, then its 4x6 @ 200 lbs again.

Glute Ham Raises: yes....finally getting this!

Static Hanging Leg Raises: fucked my abs. damn....Andrew.Cook was right about this shit: Andrew Cook's Journal Post

Decline Crunches: i held the plate behind my head. it made the exercise a whole lot more difficult damnit!

Diet: everything is ok.

Overall: good workout. i need to increase my squat strength damnit!

hope everyone is having a good week. stay safe everyone and thanks for reading!