for bigger, thicker, and wider back!

Dead Lift
Bent over barbell row
Good Mornings
Seated Cable row
1 Arm Dumbbell row
and finished it off with Superman Hyper Extension.

Dead Lift 365 lbs 3 times - new record
BOBR 225 lbs 5times - new record
tried Good Morning for the first time... it's little hard to get the right form but practicing with lighter weight definitely helps. and I think it's best to do with a little bit of lighter weight so you don't strain your lower back.

Superman Hyper Extension- basically HE with your arm put out like superman.
do it nice and slow... and add a light weight for extra strength training.

I still have so much body fat on my back...
ai yai yai....


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currently at 185lbs with 12% body fat...