all right hi everybody john meadows here my voice is a little gone i'm at the olympia this weekend screaming and yelling so just now getting my voice back we're getting ready to train back with a good group of guys here i want to introduce you to them caleb tell everybody who you are and what you do hey guys caleb pegman here i own supplement hq in wichita kansas and i also work for iron rebel and dawn how about yourself hey guys i'm dalton percival now in my nutrition elevate sucks over in royal oak michigan all right cool paul season bet season bed you guys have seen him in about 50 videos so again we're going to train back today maybe do some other stuff we'll see so thanks for joining let's get to work [Music] he's tilted his head's down so this is all stretching and he's driving his levels out to the side this way [Music] go down [Music] that's right [Music] make sure you guys are doing so keep your elbows up i want you ducking down stay down keeping your elbows up [Music] come on [Music] good real nice angle here real nice angle here [Applause] look at the line of pull right there watch his elbows that's absolutely phenomenal right there bam right there that's excellent 20 reps so the first exercise we actually call this plumber's rose because you bend over and your butt crap shows but um i think you saw the tips head down elbows out this way we did we did three warm-up sets and then two sets of 20. it's not a real heavy exercise it's more of a use the right arm path but you'll feel that really good up in here and now we're going to move on to one of my favorite back exercises it's a machine pullover oh my god [Music] [Applause] [Music] now once you get down here collect your last to pull it a little bit right there [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] when you're coming down lock it in here when you're coming down so there you go [Music] come on here we go here we go [Music] so when you're doing a pullover we're trying to hit our lats i see a lot of people come all the way down which is fine as long as you can still feel it in your lats but if you get to a certain point where you go beyond that and you lose the feeling in your lats you probably went too far so just come down to the point where you feel your last contracting and if you lose it if you get to a point where you lose it you went a little too far so try to find that right spot just for you and your mechanics and make it work for [Music] [Applause] you [Music] [Music] [Applause] ah so with a pullover machine i don't personally put my elbow on the pads i'm not saying you should or you shouldn't i just like to grab the bar on this one depends on how the machine is built if you can get your elbows down on the pad and you can follow that good path it's good but when the pads are out here like this kind of angle i don't like so that's just something i want you to see so what we did on this today is we did let's we did one set to get the feel of the movement then we did one set of eight and then the last two sets we did eight reps and then we did five force reps the first part meaning helping out of a stretch so what we're doing on this is getting a little bit of help from here to here so that's kind of the dangerous point when you're fatigued you don't want to lose control just drop it so we're spotting we're helping each other to get another five reps and it burns like fire [Music] that's it good keep working good keep working okay here comes our five here one open them up [Music] [Applause] when you're coming down remember pull right here hold back there there you go now feel it right here now right now and then move it down to there [Music] squeeze so hard squeeze the weight down with your lats squeeze the weight down with your lats there you go squeeze squeeze through the whole rep squeeze through the whole grab don't let your lats loosen up keep them tight the whole time you go [Music] [Applause] reach let us stretch your rhomboids right in the middle of your back and then drive your elbows through so it's locked okay when you're coming down man just let it stretch the heck out of your raw boy drive the middle you'll feel it right in the middle of your back elbows in boom stretch open all this up open it up stretch now contract left right here open it up stretch and trap if it's too low you can't really stress so i raise it up a little so big stretch you're going to feel the stretch right across here okay [Music] stress right here tuck elbows there you go right there right there there you go all across it boom there we go [Music] i know right [Music] ah okay so now we're doing these rows on the strive machine this may look familiar to you so you've seen me do these on the prime row at home prime actually bought the patents from strive [Music] a while back so that's why you see it's a new company but it's the same machine this is a phenomenal machine the way we're loading it today is we're putting more weight at the top that means it's harder when you start the movement so you're stronger here than you are just to get from here to here so we're just we're trying to make the weight heavier where we're our strongest plus we're a little fatigued now so you don't have quite as much strength to get back so we're doing three sets here where you really open up your rhomboids and then drive your elbows in so we get some lat work too now i think these are great for rhomboids lower traps and lats that whole complex is really good so we're going to do three hard sets on this all right i want to show you a mistake he's making watch his arms that's too much bicep stop your set i want you to drop the seat okay this is better this is better more back now nama got real heavy his biceps aren't doing as much [Music] see how heavy that is for him now that's good that's good so i'm guessing he's a little bicep dominant which look at his biceps he's got awesome biceps his biceps are taking over when we move the seat position when we moved it up all of a sudden his back had to do the work and you see how he was struggling his biceps were trying to compensate sometimes that's what you have to do you gotta uh so in this case we're probably about to lower the weight a little bit we're not doing 25 reps but we expose the weakness change the form and get better good elbow drive see all this up here working all across there you can see it working all across there good up watch his elbow see how he's just driving back with his elbow right there [Music] [Applause] [Music] good excellent excellent look at that elbow drive perfect [Music] excellent stretch flex excellent right there back down tight right here back down back down back down don't worry about the very end i want to keep tension right here relax watch all this real hard good good right there right here back that's it that's it don't go any higher than that relax roar tensing attention eleven we'll go ahead and go to 15. come on 12 13 24 14 and 15. good job [Music] [Music] keep this tight when you're lowering the weight keep it tight don't let it don't let it relax don't let it relax keep it flexed [Music] so in this one we're making it real heavy at the top [Music] and we're only doing a half round so we're starting stretch and we're only pulling back to here so stretch right there massive tension right here massive tension right here stretch come on stretch tight all the way to 15. tight come on come on tight flex tight come on keep going the 15 don't relax keep your keep everything tight attention tension come on right there right there right there right there no higher than that no higher net that's perfect that's perfect that's what we want that's all we want everything stays flexed everything stays tight come on flexed and tight leave them flex the whole time flex really hard flex really hard no shrugging i don't want to see a scrub drive your elbows drive your elbow right there that's what i want right there right there drive with your elbow don't pull with your bicep don't hold your bicep drive your elbow drive your elbow this is tight keep this tight right here keep this tight right here good good come on come on good come on good good stretch don't let go don't let go don't let go do i tell you there we go let it scrape let it strip come on let's go okay hold on five four three two one give me two more [Music] keep going keep going maintain that form maintain that form come on maintain that four good two three more three four five four five now give me an iso hole bring it up and hold ten nine eight you gotta flex you gotta flex six five three one one four three two and go good job all right moving on to t-bar rows flat back drive with your elbows a lot of upper back here that's in eight reps good good form form above all [Music] [Music] [Music] [Applause] [Music] oh [Music] all right that's it for back what you think caleb awesome killer yeah yeah yeah he's a strong guy what'd you think big man can't reach can't reach we're going somewhere so pumped now just in case everybody didn't get it in the intro caleb tell everybody your store and where you're at again hey guys caleb i have supplement hq in wichita kansas wichita kansas okay my nutrition guys in royal oak michigan royal oak michigan say the name again my nutrition like michigan nutrition there you go michigan nutrition nutrition if you're around that area make sure you check these guys out they're doing great things with their business and and as always paul at bullfrog nutrition as well that's it we hope you guys like the video try the workout let us know what you think and we'll see you next time