The following details my back and abdominal workout from this past Sunday at Eastside Gym in Redmond. I moved this workout from Saturday because I trained with Dallas McCarver that day and he wanted to training chest. This particular workout was designed by my coach, John Meadows, and I trained alone and made a few modifications. Here is the workout…
One-Arm Barbell Rows
I used one of these: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.
Set 1 x 10 reps with four 10’s added
Set 2 x 10 reps with six 10’s added
Set 3 x 10 reps with eight 10’s added
Set 4 x 10 reps with eight 10’s added
Set 5 x 10 reps with eight 10’s added
Set 6 x 10 reps with eight 10’s added
*The key is to keep your hip closest to the bar slightly higher to facilitate a better range of motion. I also like to use 10lb plates for this reason. Hold the contraction for a split second at the top. I counted this as 4 working sets.
Hammer Strength Low Row
John called for Smith Machine Rows, but they jack up my back so I opted for the plate loaded Hammer Low Row – FYI.
Set 1 x 8 reps with 2 plates
Set 2 x 8 reps with 2 plates
Set 3 x 8 reps with 2 plates
Set 4 x 8 reps with 2 plates
*I focused on holding the weight in the stretched position (arms extended) and the contracted position (elbows pulled back) for a 1 second count, respectively.
Straight Arm Pulldowns
Set 1 x 10 reps with 110lbs
Set 2 x 10 reps with 110lbs
Set 3 x 10 reps with 110lbs
*I focused on really feeling my lats contracting by holding each rep in the flexed position for a 2 second count and then controlling the eccentric. I used two rope attachments here – FYI.
Here is a video from a previous workout to show the set-up:
[youtube=https://www.youtube.com/watch?v=7Mo6XcEIWL8]
Modified Pulley Rack Pulls
Set 1 x 5 reps with 250lbs
Set 2 x 5 reps with 265lbs
Set 3 x 5 reps with 280lbs
Set 4 x 5 reps with 295lbs
*Really flex your lats hard when initiating the pull and during the eccentric phase of the movement. I substituted this exercise for standard rack pulls since my lower back precludes me from doing them.
Here is a video from a previous workout to show the execution:
[youtube=https://www.youtube.com/watch?v=kU8Sq6gogjg]
Superset: Hanging Leg Raises & Rope Crunches
Hanging Leg Raises x 10 reps
Immediately followed by…
Rope Crunches x 10 reps with 160lbs
*I performed this superset for 4 rounds.
Seated Calves
4 sets as follows:
10 full reps + 10 partials out of the stretched position + 10 seconds held in the stretched position
*I used two 45lb plates on this exercise.
That concluded this back and abdominal workout.
Train hard!
Mark
