The following details my back, biceps, abdominal and calf workout from Saturday at Woodinville Gold’s Gym.  Today’s workout begins week 5 of my training program by John Meadows, which means the first 4 week phase of high frequency legs now changes to high frequency back.  Hence the reason I’m training back on a Saturday.  I worked out with Christina and here is what I did…

 

Seated Pulley Rows

 

Set 1 x 10 reps with 135lbs

Set 2 x 10 reps with 150lbs

Set 3 x 10 reps with 165lbs

Set 4 x 10 reps with 180lbs

Set 5 x 10 reps with 195lbs

Set 6 x 10 reps with 210lbs

 

*Use perfect form and work your way up in weight doing sets of 10 reps until your form is compromised.  I counted this as 4 working sets.

 

Smith Machine Rows

 

I haven’t done this exercise for over a year because my lower back cannot handle any form of bent over rows.  However, these were dead-stop reps and despite using very light weight the contraction felt great - FYI.

 

Set 1 x 8 reps with 135lbs (feel set)

Set 2 x 8 reps with 155lbs

Set 3 x 8 reps with 155lbs

Set 4 x 8 reps with 155lbs

 

*The key here is to stay tight, set the bar down and then drive your elbows back and contract your back.  Rest-pause every rep and train explosively.  I counted this as 3 working sets.

 

Hammer Chest Supported Rows

 

Set 1 x 8 reps with two 45’s each side

Set 2 x 8 reps with two 45’s each side

Set 3 x 8 reps with two 45’s each side

Set 4 x 8 reps with two 45’s each side

 

*The key here is the stretch at the bottom.  Really focus on extending your arms out and allow the weight to briefly stretch you before driving your elbows back.  I used semi-pronated grip.

 

Dumbbell Pullovers

 

Set 1 x 10 reps with 75lbs

Set 2 x 10 reps with 75lbs

Set 3 x 10 reps with 75lbs

Set 4 x 25 reps with 40lbs

 

*John called for 3 sets of standard pullovers, but I elected to add a 4th set with higher reps to failure.

 

Superset: Decline Leg Raises & Standing Calve Raises

 

Decline Leg Raises x 8-10 reps

Immediately followed by…

Standing Calve Raises x 35 reps with 150lbs

 

*Nothing special on this superset, other than it’s a way in which to knock out two exercises quicker.  I did this superset for 4 rounds, but the standing calve raises became partials towards the end to ensure I still got all 35 reps.

 

Spider Curls

 

Set 1 x 20 reps with 20lb dumbbells

Set 2 x 18 reps with 20lb dumbbells

Set 3 x 16 reps with 20lb dumbbells

 

*This was not part of John’s program, but I wanted to throw in some extra biceps workout.  See the video from a previous workout below for the form.  On each set I did half the reps listed with a 1 second hold in the contracted position before pumping out the remaining reps.  For example, the first set was 10 reps with a 1 second hold in the contracted position at the top and then another 10 reps pumping non-stop.

[youtube=https://www.youtube.com/watch?v=dDcMn46ILhU]

 

That concluded this back, biceps, abs and calves workout.

 

Train hard!

Mark