Back Day: I vary my exercises from week to week, but this gives you a flavor. The only constant is pull ups.

Bent over rows- warmup 135lb of 20 reps
working set---- 225lb of 20 reps working negative 20 sec rest
working set-----315lb of 15 reps working negative 20 sec rest
working set-----405lb of 08 reps work negatives 15 sec rest
working set ---- 405lb of 4-5 reps working negatives 15 rest
working set ---- 225lb of 15 reps positive pump out.

Dumbbell rows
working set---- 100lb of 12 reps negative 15 sec rest
working set---- 120lb of 12 reps negative 15 sec rest
working set-----150lb of 10 reps negative 15 sec rest
working set-----150lb of 8 reps negative

Behind the head pull downs
working set---- 120 of 15 reps negative 15 sec rest
working set---- 140 of 15 reps negative 15 sec rest
working set---- 160 of 12 reps negative 15 sec rest
working set---- 200 of 8 reps negative

Pullups (one week at the begining or end of workout)
working set----- bodyweight 15 reps working negative 20 sec
working set----- bodyweight 15 reps working negative 20 sec
working set----- bodyweight 10 reps working negative 10 sec
working set----- bodyweight 6-8 reps working negative 10 sec
working set----- bodywieight 3-5 reps working negative

I have several people here in cleveland doing my workout, and it really has put mass on for anyone who tries it. As a workout, it's living hell, but but when you're done you feel like you've really done something.

Most people traing for the for the positive push and not pay much attention to controlling the weight coming back in the opposite direction. In the past, I was also big pushing the heavy. But this winter I focused on training the negative movement on every muscle group.

I felt the difference after the first workout. I felt torn apart, as if someone had beat me with a baseball bat. So it's really not about the push, it is about the control of the negatives.

When I started, I reps dropped very low. But now I'm working back up in volume. And with it has come a WHOLE LOTTA MASS!