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: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.

 

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:

 

[youtube=https://www.youtube.com/watch?v=TJmQBwM8nr8]

 

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:

 

[youtube=https://www.youtube.com/watch?v=AMy1zpPt590]

 

Seated/Lying Pulley Curls

PicsArt_09-04-04.52.48

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!

Mark