Christina and I were up in Victoria BC celebrating our wedding anniversary over a long weekend. I trained at Good Life Fitness, but didn’t record my workouts or film any sets. This workout however was my first one back at Kirkland Gold’s Gym on Wednesday night. It was designed by my coach, John Meadows, with my usual adjustments to accommodate my lower back issues. I trained alongside my bride. Here is the workout…
Chest Supported T-Bar Rows
John called for normal T-Bar Rows, but I substituted this exercise to save my lower back – FYI.
Set 1 x 14 reps with 45lbs
Set 2 x 12 reps with 55lbs
Set 3 x 10 reps with 65lbs
Set 4 x 8 reps with 75lbs
Set 5 x 6 reps with 85lbs
Set 6 x 6 reps with 95lbs
*The key here again today is to hold the weight in the contracted position and flex your back as hard as possible for a full 2 second count on every rep. Flex so hard you feel like your back will cramp up. I kept adding 10lbs and dropping the reps by 2 until I got to where I could barely get 6 perfect reps with solid 2 second holds. I then added weight one more time and pumped them out to finish off the exercise.
Cable Pulley Rows (neutral grip)
Set 1 x 12 reps with 160lbs
Set 2 x 12 reps with 170lbs
Set 3 x 12 reps with 180lbs
Set 4 x 12 reps with 190lbs
Set 5 x 7 reps (failure) with 220lbs
*Be sure to reach all the way forward and get a good stretch of your lats before pulling the handle into your lower abdomen. Drive your elbows back and flex as hard as possible for a split second on each rep. John called for 4 sets, but I bumped the weight a little extra and did a 5th set to failure with perfect form.
Kettlebell Pullovers
Set 1 x 14 reps with 50lbs
Set 2 x 14 reps with 50lbs
Set 3 x 14 reps with 50lbs
Set 4 x 14 reps with 50lbs
*Kirkland’s heaviest kettlebell is 50lbs, so I bumped the reps up to 14/set – FYI. The key here is to really work the stretch. I liked this because it was a different hand position than what I normally use with a dumbbell. Also, focus on squeezing the handle as though you were trying to bring your hands together as you perform your reps. I found doing so engage my lats even more.
Here is a video:
[youtube=https://www.youtube.com/watch?v=3w33ofMlWjg]
Neutral Grip Chins
Set 1 x 8 reps with assistance
Set 2 x 8 reps with assistance
Set 3 x 8 reps with assistance
Set 4 x 8 reps with assistance
*I used an assistance machine for these to ensure perfect form. Go down really slow and feel your lats flare out before pulling back up and flexing your entire back.
Pulley Rack Pull Variation
Set 1 x 20 reps with 200lbs
Set 2 x 20 reps with 200lbs
*Rack pulls are hard on my lower back so I do these via a modified pulley row. Today I went for higher reps, but maintained tension via flexing my lats the entire time.
Here is a video from an older workout where I did lower reps to show the form:
[youtube=https://www.youtube.com/watch?v=DsYE5zFC3iY]
Superset: Barbell & Machine Preacher Curls
Barbell Curls x 8-10 reps with 45lbs
Followed by…
Machine Preacher Curls x 6 reps with 80lbs
*The key on the barbell curls is to flex for a 2 second count at the top of the movement as hard as possible and then lower with a 4 second eccentric before curling back up and repeating the 2 second contraction at the top. The weight is light, but done properly this will burn like fire. Simply control the tempo on the machine preachers to ensure you don’t tear anything with the massive pump you will get. Do the superset for 4 rounds total.
That concluded this primary back and biceps workout.
Train hard!
Mark