trap/back mass in one workout

[mrhtbd]

It was Friday, fed the family, played with the kids, and sent them off to play. Then I did some work around the house and garage but realized something was missing.
Told the spouse, "...goin' to the gym." It was 8PM and they close at 9PM, sooo, what to do for back biceps?

Here it was:
Power Clean and press
Warm up 1x16 95lbs
6x6 145

Bent-over row (strict)
5x5 145

Barbell curl
5x5 95

Seated alternate incline d-bell curls
5x10 40

bent-over concentration curls
5x5 35

That was it, just enough time to shower and hold the gym staff up for closing on time, opps!

Geat pump, man. I looked around once in awhile but most other trainers were using machines for seats more than pumps. I don't look down on others, at least they were there. You know how we feed off each other in the gym. Natural competition.
Today I realized that if I tweek my training just right, by this summer, I will have the body I always dreamed of.
It's an awesome feeling. Now go do some powerlifting...

 

[HOTROCKS]

Looks good Brother.

 

[Dawgpound_Hank]

Well my man, you have certainly reinvented the wheel with your 5x5 gig...you performed 26 sets in 1 hour. Thats only slightly more than 2 mins for each exercise AND rest time combined between sets. 5x5 was designed for the use of heavy weights to build power and/or size which requires much more rest time between sets so you CAN go heavy, but hey if that fast-paced-cardio-style tempo is working for ya, dig it brah!

 

[Rocky07]

i like doing high paced workouts too but i also am a sucker for heavy weight and it aggravates the piss out of me when i cant do the desired amount of reps im shooting for so my timing kind of fluctuates while i workout from 2-3 sets really quick then i slow down some.

 

[Dawgpound_Hank]

i like doing high paced workouts too but i also am a sucker for heavy weight and it aggravates the piss out of me when i cant do the desired amount of reps im shooting for so my timing kind of fluctuates while i workout from 2-3 sets really quick then i slow down some.

You can't have both brah.lol Quick-rest times = light weight, simple as that. Thats why I mix it up...heavy shit with much rest between sets, then move on to medium shit with shorter rest times, best of both worlds. Nothing new...old school.

 

[Rocky07]

yea basically thats how it turns out for me b4 its all said and done...i always start out heavy tho for my first lift! ive always heard and believed heavy weight builds mass...plus i like that insane feeling of dominance i get from manhandling a whole heep of weight and totally punkin down all the other guys in the gym....lol jk but it does make me feel good to achieve goals like i previously did when i benched 425 twice for the 1st time ever!

Keep on Rockin' :headbang: