The following details my depletion back, biceps, abs and calves workout from this past Monday afternoon at Kirkland Gold’s Gym. The workouts this week won’t be very intense or sexy as the goal is to simply deplete muscle glycogen while de-carbing. I trained mid-day because my daughter Madison is graduating this afternoon from Bothell High School. Where does the time go?!?! I trained alone and here is what I did…
Dumbbell Rows
Set 1 x 15 reps with 60lbs
Set 2 x 15 reps with 65lbs
Set 3 x 15 reps with 75lbs
Set 4 x 15 reps with 75lbs
*The goal is the same on all exercises today - stop several reps short of failure, focus on the concentric and NOT the eccentric. Slow eccentrics (negatives) create muscle trauma and increase soreness, which we want to avoid. This is tough for me mentally because almost all of my training is eccentric focused.
Medium Wide Neutral Grip Pulldowns
Set 1 x 15 reps with 100lbs
Set 2 x 15 reps with 100lbs
Set 3 x 15 reps with 100lbs
Set 4 x 15 reps with 100lbs
*Pump the reps, but be sure to feel your back and lats contracting and stretching. I didn’t quite extend my arms all the way to minimize biceps involvement due to higher reps.
Seated Pulley Rows
I used this attachment: https://www.elitefts.com/mag-close-grip-supinate.html.
Set 1 x 15 reps with 100lbs
Set 2 x 15 reps with 100lbs
Set 3 x 15 reps with 100lbs
*I placed a Bosu Balance Trainer on the seated pulley bench to change the angle and pulled the MAG attachment into my lower abdominals.
Superset: Improvised Reverse Hyperextensions & Cable Pullovers
Improvised Reverse Hyperextensions x 12 reps
Immediately followed by…
Cable Pullovers x 15 reps with 80lbs
*I superset these two exercises to speed up the workout and make use of the rest period between sets. Once again, pump the reps. Do this superset for 3 rounds.
Lying Cable Curls
Set 1 x 15 reps with 40lbs
Set 2 x 15 reps with 40lbs
Set 3 x 15 reps with 40lbs
Set 4 x 15 reps with 40lbs
*These are performed lying on a seated pulley bench. Pump the reps out and don’t approach failure.
American Gridiron Bar Curls
This is the bar I used: https://www.elitefts.com/american-gridiron-bar.html.
Set 1 x 15 reps with narrow grip
Set 2 x 15 reps with medium grip
Set 3 x 15 reps with medium-wide grip
Set 4 x 15 reps with wide grip
*Pump the reps and move your hands out one position on each set.
Superset: Hanging Leg Raises & Seated Calve Raises
Hanging Leg Raises x 12 reps
Immediately followed by…
Seated Calve Raises x 20 reps with 45lbs
*Do this superset for 4 rounds.
That concluded this depletion back, biceps abs and calves workout.
Train hard!
Mark