The following details my back, biceps and abdominal workout from Monday night at Kirkland Gold’s Gym.  The workout was based in part on a John Meadows program and I trained solo.  Here is what I did…

 

MAG Close Grip Supinate Pulldowns

 

This is the attachment I used here: https://www.elitefts.com/mag-close-grip-supinate.html.

 

Set 1 x 10 reps with 100lbs

Set 2 x 10 reps with 120lbs

Set 3 x 10 reps with 140lbs

Set 4 x 10 reps with 150lbs

Set 5 x 10 reps with 150lbs

Set 6 x 10 reps with 150lbs

 

*What I was after on this exercise is an intense contraction of the mid-back and lower-lats.  Drive your elbows down and hold the MAG attachment with it touching your chest for a 1 second count on each rep until you struggle to get all 10 reps using perfect form.  At that point your next sets can be done with continuous tension so long as you do not get sloppy.  I counted this as 3 working sets.

 

Hammer Strength Pulldowns

 

I used the semi-supinate pulldown here, but moved my hands to the outside so it was more like a medium neutral grip pulldown – FYI.

 

Set 1 x 8 reps with 2 plates/side

Set 2 x 8 reps with 2 plates/side

Set 3 x 8 reps with 2 plates/side

Set 4 x 8 reps with 2 plates/side

 

*Crank out 4 sets of 8 perfect reps emphasizing the contraction for a split second in the flexed position of each rep.

 

Meadows Rows

 

Set 1 x 8 reps with three 25’s

Set 2 x 8 reps with three 25’s

Set 3 x 8 reps with three 25’s

Set 4 x 8 reps with three 25’s

 

*Keep your hip closest to the weight slightly higher to facilitate a better stretch and use a full range of motion emphasizing the contraction at the top.  Focus on working upper-middle back.

 

Modified Reverse Hyperextensions

 

Set 1 x 10 reps with bodyweight

Set 2 x 10 reps with bodyweight

Set 3 x 10 reps with bodyweight

 

*Hold the contraction at the top for a 1 second count.  For whatever reason this exercise tends to be rehabilitative on my lower back while also working my spinal erectors.

 

Here is a video showing how I create my own reverse hyperextension from a previous workout:

 

[youtube=https://www.youtube.com/watch?v=xW_BXBVa0Ss]

 

Reverse EZ Bar Curls

 

Set 1 x 15 reps with 50lbs

Set 2 x 15 reps with 50lbs

Set 3 x 15 reps with 50lbs

Set 4 x 15 reps with 50lbs

 

*I feel these best when I completely extend my arms at the bottom and only curl until my elbow joint is at 90 degrees.  Take short rest breaks to facilitate a quicker pump.

 

Barbell Curl 1.5’s

 

Set 1 x 10 (1.5) reps with 45lbs

Set 2 x 10 (1.5) reps with 45lbs

Set 3 x 10 (1.5) reps with 45lbs

Set 4 x 10 (1.5) reps with 45lbs

 

*Same as last week.  Curl the weight up half way, take it back down, and then curl it all the way up.  This counts as 1 rep, so do it 10 times.  The burn should be intense!

 

Superset: Hanging Leg Raises & Plate Crunches

 

Hanging Leg Raises x 10 reps with bodyweight

Immediately followed by…

Plate Crunches x 15 reps

 

*Perform the superset for 3 rounds.

 

Here is a video of the plate crunches if you are unfamiliar:

 

[youtube=https://www.youtube.com/watch?v=8PjCmVIiBfE]

 

That concluded this back, biceps and abdominal workout.

 

Train hard!

Mark