The following details my back and biceps workout from this past Monday night at Kirkland Gold’s Gym. In this workout I did a hybrid between traditional Mountain Dog Training (John Meadows) and Density Training (Vince Gironda).  Here is the workout…


Meadows Rows


Named after the man himself - John Meadows!  I used a barbell and a ground base similar to this:


Set 1 x 12 reps with 25lbs (warm-up)

Set 2 x 10 reps with 50lbs (warm-up)

Set 3 x 8 reps with 75lbs

Set 4 x 8 reps with 75lbs

Set 5 x 8 reps with 75lbs


*I used 25lb plates on this exercise today.  The idea is to grab the end of the bar, get a good stretch across your upper back at the bottom and then drive your elbow up-and-back flexing hard at the top.  I took traditional rest periods here of about 60 seconds.


Here is a video:




Tri-Set Circuit: HS DY Rows -> HS Ground Base Rows -> HS Pulldowns


Hammer Strength DY Rows (overhand grip) x 8 reps with 2 plates/side

Immediately followed by…

Hammer Strength Ground Base Rows x 8 reps with 1 plate/side

Immediately followed by...

Hammer Strength Pulldowns (underhand grip) x 8 reps with 1 plate/side

Immediately repeat...


*Back to a Gironda-style tri-set with little to no rest period.  Perform this tri-set for a total of 5 rounds.


Here is a video:




Seated/Lying Pulley Curls


I used a straight bar attachment here - FYI.


Lying Pulley Curls x 8 sets of 8 reps with 45lbs


*Rest breaks were just long enough for Christina to do her set of 8 reps with her weight.


That concluded this back and biceps workout.


Train hard!