Kindred, have you not asked this kind of question multiple times before and been given good advice multiple times before?
I guarantee you I can find some replies to older posts which will cover the answer to the question you are asking now.
How many freaking times are you going to change your workout?
In your 2008 training diary, in just 6 weeks you changed your routine about 10 times !!!
http://ausbb.com/member-training-diaries/7719-kindreds-training-diary.html
How about just sticking to a routine for more than 2 weeks?
If you want to smash your back, do:
Deadlifts
Chinups (weighted if possible)
Rows (cable or barbell or T-Bar)
Close grip pulldowns
This is what I did on Saturday and my back is sore all over today:
Wide Lat Pulldowns - 90kg x 6, 90kg x 8
Seated Cable Rows - 90kg x 6, 90kg x 8
Chin ups - BW x 10
T-Bar Rows - 50kg x 10
Chin ups - BW x 8 (really struggling with these)
T-Bar Rows - 50kg x 10
Close grip Pulldowns - 82.5kg x 8
Plate load seated row - 65kg x 8
Close grip Pulldowns - 75kg x 8
Plate load seated row - 65kg x 8
Stiff arm pulldowns - 37.5kg x 10, 37.5kg x 10 (these are tough)
You can also check out other guys at the gym and what they are doing (sounds sus).
I have found that picking body parts is better than picking exercises cause then I focus more on pawning them. The only place this really falls down is my knowledge of exercises. I dont really know enough off the top of my head to do a complete workout for the body parts/sections I wanna punish. I hope that made some kind of sense.
Bent over rows, Both BarBell and Dumb Bell
Natural Bodybuilding home back (lat, latissimus) workout with exercise suggestions to maximize muscle and fitness gains
From what ive gathered from reading your progress and questions , this would be because you are not spending enough time at all on any one routine to let any information sink in. With the time and advice given I am very suprised you havent got your self sunk into a nice routine yet. Whats the go mate? whats making it hard to keep it smooth?
Further tip.
Get your friend to take a vid of you in action and post it here and on YouTube when the job is done.
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