Friday, September 9, 2011

Workout routine for today

Since I really only have time for one hobby these days, I might as well tell a little bit about me.  I have always been extremely skinny.  That trend continues. However, about 2 and a half years ago, my brother got me into working out.  So, I don't look like Ryan Reynolds or anything, but atleast I'm not just the skinny guy anymore.  Im 6'1 and between 145 and 150 pounds.   I have Attention Deficit Disorder and this is the one thing that keeps my attention for more than 5 minutes at a time.  Currently, I have been doing one muscle group a day which has proven to be more effective for me.  I am not promoting or endorsing my routine. In fact, I am posting this to get some feedback and suggestions.  In case you are wondering about my attempt to put on weight, I have done it all...including weight gain protein, creatine, big mac and pizza diets.  Basically, if it is legal and supposed to make you fat, I have tried it.  None of it has been worth a damn for me.  Anyway, today was back.  It took an hour and a half.  So here goes
Back routine:
  • lat pull downs  wide grip                 4 sets at 235 pounds
  • lat pull downs medium grip            4 sets at 220 pounds
  • lat pull downs inside grip               4 sets at 175 pounds
  • low rows                                          3 sets at 175 pounds    +     1 set at 145
  • low row  smith machine                 4 sets at 160  (with plates)
  • lat pull downs wide grip again       4 sets at 190  pounds
  • revers flys                                     2 sets at 175    2 sets at 160 and 1 set at 145
  • low row single grips                      3 sets at 160
  • low row smith machine again       4 sets at 110 pounds
  • wide grip pull ups                          3 sets of 10
Im really trying to focus on strengthening my lower back.  I am limited with the equipment at my new gym.  Like I said, if you have any suggestions for a different routine, different exercises,  or just information, please let me know.  By the way, I have long hair and look like a hippie.  you would never guess I work out by looking at me.  So, im not some jackass frat guy or anything


  1. Compared to me that's a lot:D! I'm only running an hour every time I'll go to the gym^^

  2. I couldn't run for 3 straight minutes, honestly. I don't know how you guys do it.
    the problem with the routine i have been doing is that I've hit a peak. I need to change up the routine in order to get stronger