Issue 1: October 11/12 - Warringah Cricket Club

Men In Green – Issue #1Want a massive triangle torso? Keen to havestupidly big lats that look like wings? Thenlook no further! Resident roid monkey Ethan“Lat wings” Collett provides his step by stepguide on how to get beefed up for thesummer ahead.“Hey green men! Yes I have massive arms and stuff but the lat wings are where its at now! Big lats and traps arethe new biceps baby! That Tabby homo can do bicep curls all he wants and although curls get the curls, big latscrack blokes fats! Follow my personal back weights routine and in 6 weeks you’ll be ready for summer with yourtriangle torso looking so fine that no one will notice your chicken legs! Yeah buddy!”Deadlift – A cracker of a back exercise, this one worksyour entire back and legs including your lats and trapswhich is where we want the gains. Load up that barbellwith a heavy enough weight for 8-10 reps and get crackingfor 3 sets. Admire your lats in the mirror during rest breaks.You jelly of my lats brah?Bent over Barbell Rows – A classic lat builder! Grab abarbell hands shoulder width apart and bend your back toa 45 degree angle to the flow and lift the bar up straightto your stomach. Squeeze your back muscles for asecond at the top to maximise peak lat contraction. Gofor 3 sets of 10 reps. Whats that? You mirin’ my latsbrah?T-Bar rows – similar to the bent over row this will hit yourlats and traps in a big way. Load up the bar with a weightyou can move comfortably for 8-10 reps across 3 sets.Really squeeze those lats at the top of the movement, don’tbe surprised if your lats start popping out the side of yoursinglet after this one, giddy up!!Lat Pulldowns – The granddaddy of lat exercises, I can safely saythat I wouldn’t have the enormous lat wings that I have today withoutthis exercise, love it!! Attach the straight bar and take a wide grip andpull down to your chest. Work for 3 sets of 10 reps at a mediumweight, however if that hot chick you’ve been perving on in the gymwalks past always be sure to put the pin down a few notches so itlooks like you’ve just smashed out a set at a really heavy weight –she WILL be impressed.Wide grip pullups – Another massive lat gainer, one of the best as it’s a purebodyweight exercise. With a double overhand grip grab onto a chin up barwith a wide grip and perform 3 sets until fatigue, each time try and go a fewmore reps, these days I normally max out at 2500 reps but just do your best.Any time you see a bar when you’re out and about don’t miss the opportunityto jump up and do a set of pullups, great way to give yourself an instant latpump! In fact just the other day I was walking past a playground and kicked akid off the monkey bars and busted out 150 reps, you mirin’ my pullups brah?www.meningreen.com.au