WeirdAl's pics

[hardcorede]

nice cut's bro good job

[Auriflex]

Weirdo - you look damn good. That back shot looks nice and thick.

Marry me.

[Aragorn]

Back looks great bro

Aragorn

[WhackTheBid]

Wow- nice job- back looks HUGE


WTB

[WeirdAl]

Thanks, everyone! Yeah, my arms are definitely my top priority right now. I've recently split them out into their own day, and my triceps have been coming along, and my bicep shape is getting better (if not much bigger). I'm left handed, and can't seem to get any peak on my left bicep.

As for my back exercises, I almost always start with wide grip pullups. I do one set of body weight for warmup (10-20 reps), then move to weighted (70 lbs, then 45, then 25lbs) to failure (4-6 reps). Then I move to a Hammer Strength Iso Lat Row machine, one medium high weight warmup, then I go to whatever I can handle in the 6 rep range at failure, and work down, trying to stay at 6 reps for failure, and varying my grips and seat position. I do those every back workout. I also mix in t-bar rows, bent dumbbell rows, seated flys with my chest touching my knees (hits rear delts and back) usually one of these. And every few workouts I will do heavy deadlifts, usually beyond what I can get a full rep on, and several sets at my 2-4 rep max.

I think the keys to my workouts are the wide grip pullups, iso lat rows, and deadlifts. I've also started finishing all my workouts with a kind of hanging shrug, where I hang at the bottom of my wide grip pullup, and just squeeze my back to lift me up, keeping my arms straight.

[jack hust]

nice back good work bro

[matt890ca]

Great Back!!!

I use to like Weird Al's music way back in grade 8, funny shit!

[Exkon]

Your back looks great, keep up the good work bro

[Exkon]

Your back looks great, keep up the good work bro

[arrowone]

good work al your back is sick bro....
I have the same problem with my arms... especially my bi's...

[alien8r]

GREAT PICS BRO

[fireking]

Great work-out on the back...I believe strongly that it takes 4-6 reps to failure to grow...I've been training for years and have always gotten bigger lifting heavy esp. on the back, chest and legs...Glad to see someone else does the DEADS...REAL MEN DEAD LIFT!!!...good luck bro and love your training habits

[ZachBig]

Does anybody know where I can get some Wesson Oil?