HIGH-FREQUENCY BACK TRAINING
Training
Back day was decent at best, I was getting frustrated with the single-arm pull-downs as my left side is still having issues getting isolated. Oddly, I do not feel it in my shoulder but my lat is not feeling dominantly worked either. The superset of face pulls to cable rope pullovers on the other hand LITE me up, this had me walking around with Imaginary Lat Syndrom (ILS) the rest of the training session.
Leg's were not as bad as week 1 but definitely not "enjoyable". Hack squat got things spicey, I got worried about the last rep during that rest pause set. Following it up with split squats inside the smith machine WHILE my wife leads the charge was also not fun. You all have to understand Julia lives for the hypertrophy and the burn, I HATE IT!!! But when her legs look like they do (and her butt) ill do it!
Workout
Day 3 – Back
*Pullups – 6x3, weighted if you can:
*DB Chest supported – 4x10, rest pause last set:
*Hammer single arm pulldown – 3x12-15 (I want you to sit sideways on the hammer machine like this: https://youtu.be/LnriuU6sc8w )
*A1) Rope straight arm pulldown – 4x15-20, drop set last set:
*A2) Rope face pulls – 4x15, drop set last set:
*B1) Wide EZ bar curls – 4x8, slow eccentric
*B2) Hammer curls – 4x10
Day 4 – Legs
*Leg curls – 3x10:
*Hack squat – 5x10, work up each set. Last set rest pause, so do 10, rest 10-15 seconds, then hit a few more reps, rest 10-15 sec and a few more reps.
*Smith machine split squat – 4x12 each:
*glute bridge or hip thrust – 3x10:
*Leg curls, two up/one down – 3x8 each:
*Abs – 3 sets