The following details my primary back and biceps workout from this past Wednesday night at Kirkland Gold’s Gym. The workout was designed by my coach, John Meadows, and I trained alongside my bride. Here is what we did…
Seated Cable Rows
We attached D handles and a couple carabiners available here: https://www.elitefts.com/carabiner-4-pack.html.
Set 1 x 10 reps with 110lbs
Set 2 x 10 reps with 130lbs
Set 3 x 10 reps with 150lbs
Set 4 x 10 reps with 170lbs
Set 5 x 10 reps with 190lbs
*Drive your elbows back and contract hard while spreading the handles. Work your way up doing sets of 10 reps until you get to where you couldn’t get 10 if you increased weight again. I counted this as 3 working sets.
Here is a video:
[youtube=https://www.youtube.com/watch?v=25cxGUShjQg]
Chest Supported Rows
I used a Life Fitness machine with a semi-supinated grip – FYI.
Set 1 x 8 reps with 190lbs
Set 2 x 8 reps with 205lbs
Set 3 x 8 reps with 235lbs -> drop to 175lbs x failure (9 reps)
*Work up to a very hard set of 8 reps without getting sloppy with your form before doing a final drop set.
Dumbbell Pullovers
Set 1 x 10 reps with 70lbs
Set 2 x 10 reps with 75lbs
Set 3 x 10 reps with 75lbs
Set 4 x 10 reps with 75lbs -> drop to 55lbs x failure (11 reps)
*Lay on the bench vs across it and really work the stretch before finishing your final set with a drop set.
Dumbbell Rows
Set 1 x 6 reps with 140lbs
Set 2 x 6 reps with 140lbs
Set 3 x 6 reps with 140lbs -> drop to 90 x failure (12 reps)
*Grind some heavier weight here for sets of 6 before doing a drop set. I took a breather between doing the drop sets.
Banded Good Mornings
I used the following band for this exercise: https://www.elitefts.com/shop/bars-weights/bands/pro-monster-mini-restistance-band.html. I can’t get crazy due to my lower back, so select a band which matches your abilities.
Set 1 x 10 (super-slow) reps with Pro Monster Mini Resistance Band
Set 2 x 10 (super-slow) reps with Pro Monster Mini Resistance Band
Set 3 x 10 (super-slow) reps with Pro Monster Mini Resistance Band
*Wrap the band around the back of your neck and step on the other end for this exercise. I used a 5 second eccentric and concentric here and really flexed my back hard at the top.
Guillotine Curls
This wasn’t part of John’s program, but was a training tip from T-Nation which I wanted to try today.
Set 1 x 10 reps with 120lbs
Set 2 x 10 reps with 120lbs
Set 3 x 10 reps with 120lbs
Set 4 x 10 reps with 120lbs
*The key here is to hold the contraction in the flexed position and then extend your arms slowly on the eccentric portion of the movement.
Here is a video:
[youtube=https://www.youtube.com/watch?v=qf8XAK2mw40]
Standing Unilateral Cable Biceps Curls
Set 1 x 8 reps with 60lbs
Set 2 x 8 reps with 60lbs
Set 3 x 8 reps with 60lbs
*These are performed as though you are doing a front double arm biceps pose, but while holding the D handles from the upper pulley in a cable cross-over. Flex hard in the contracted position and use a 3 second eccentric (negative).
That concluded this primary back and biceps workout.
Train hard!
Mark
I was wondering if you could do a log post about what your diet has been like during prep, such as what your calories/macros are like and what your meals look like.
Keep the great log posts coming!
You are in luck because I just completed an article detailing my diet from the 6 week out point. I imagine it will get posted in the next week.
All the best!
Mark