This week I am depleting for the Chicago Pro 212 competition to be held on July 1st.  Depleting means a further restriction of carbs and workouts which include lighter weight, higher reps and no intensity techniques because the goal is to deplete muscle glycogen before re-loading the day before the competition.

 

This training log, however, details my last primary/base back and biceps workout from the end of last week.  It was designed by my coach, John Meadows, with a couple of my own modifications.  Here is the workout…

 

Straight Arm Pull-Down

 

This exercise was not part of John Meadows’ program; rather it was a training tip by John Rusin on T-Nation.  It was suggested by Rusin to start all back workouts with this exercise.  I can’t say I will do that, but I was actually really surprised at how this exercise felt and more importantly set me up for the heavier lifting that came afterwards.

 

I attached two ropes with some extra carabiners to allow for a greater range of motion from stretch to full contraction – FYI.

 

Set 1 x 12 reps with 100lbs

Set 2 x 12 reps with 100lbs

Set 3 x 12 reps with 100lbs

 

*The key here is to work the full range of motion and pause in the contracted position on every rep.  Form and feel is everything on this so don’t get crazy with your weight selection.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=7Mo6XcEIWL8]

 

Seated Cable Rows

 

Set 1 x 12 reps with 140lbs

Set 2 x 12 reps with 140lbs

Set 3 x 12 reps with 140lbs

 

*I used a wide overhand/pronate grip here today.  Drive the bar back with your elbows up and hold the contraction for a 1 second count on each rep.  If you can’t hold the static contraction then you used momentum vs. muscle to get the bar back.

 

Meadows Rows

 

I used a ground base similar to this for the next two exercises: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.

 

Set 1 x 10 reps with 75lbs added to the end of the barbell

Set 2 x 10 reps with 75lbs added to the end of the barbell

Set 3 x 10 reps with 75lbs added to the end of the barbell

 

*Grab the end of the bar and drive your elbow back at the top while getting a good stretch across your upper back at the bottom.

 

One Arm Barbell Rows

 

Continuing with one arm rowing, but this time I used a Neutral Grip vs Meadows.

 

Set 1 x 8 reps with 75lbs added to the end of the barbell

Set 2 x 8 reps with 75lbs added to the end of the barbell

Set 3 x 8 reps with 75lbs added to the end of the barbell

 

*I dropped the reps down and grinded out another 3 working sets of one arm barbell rows.  Visualize really contracting your lower lat on these.

 

Dumbbell Pullovers

 

Set 1 x 12 reps with 65lbs

Set 2 x 12 reps with 65lbs

Set 3 x 12 reps with 65lbs

 

*Be sure to get a good stretch on these today and lay on the bench vs across it.

 

Neutral Grip Chins

 

I used a chin/dip assist machine here today – FYI.

 

Set 1 x failure with assistance

Set 2 x failure with assistance

Set 3 x failure with assistance

 

*The key here is to maintain perfect form on each set.  Go to failure means you stop once form is compromised.  Aim for 8-10 reps.

 

EZ Bar Preacher Curls

 

Set 1 x 8 reps with 50lbs

Set 2 x 8 reps with 50lbs

Set 3 x 8 reps with 50lbs

Set 4 x 8 reps with 50lbs

 

Multi-Grip Log Bar Curls

 

Here is the type of bar I used: https://www.elitefts.com/shop/bars-weights/specialty-bars/elitefts-multi-grip-log-bar.html.

 

Set 1 x 14, 11, 8, 6 reps with 45lbs

 

*I decided to call this one set today.  Basically I just did as many reps as I could with perfect form, set the bar down for 10 seconds and went again.  I repeated this 4 times.

 

That concluded this primary/base back and biceps workout.

 

Train hard!

Mark