The following details my primary back and biceps workout from Wednesday night at Kirkland Gold’s Gym. The workout was mostly designed by John Meadows, whom I compensate to program the preponderance of my primary training sessions. As is typical I made a few modifications to work around my problematic lower back. Christina joined me for this workout. Here is what it included…
Hammer Low Rows
This machine has a semi-supinate grip, functions unilaterally and has a weight stack for each side. Weight listed is per each side – FYI.
Set 1 x 14 reps with 50lbs
Set 2 x 12 reps with 60lbs
Set 3 x 10 reps with 70lbs
Set 4 x 8 reps with 80lbs
Set 5 x 8 reps with 90lbs
Set 6 x 7 (failed) reps with 100lbs
*John called for 4 sets of 8 reps, but I chose to pyramid up and then do sets of 8 reps until I failed before hitting all 8. The key is to drive your elbows back and really flex your lower lats as hard as possible for a second before performing the eccentric phase of the movement.
Pulley Rows
I used a pronated, somewhat narrow grip on this today because I had just done a semi-supinate grip on the previous exercise – FYI.
Set 1 x 10 reps with 160lbs
Set 2 x 10 reps with 160lbs
Set 3 x 10 reps with 160lbs
Set 4 x 10 reps with 160lbs
*I didn’t go crazy with weight because the idea on these today was to really reach forward and stretch your lats out before pulling the bar in low to continue hitting the lower lats.
Here is a video:
[youtube=https://www.youtube.com/watch?v=OHbbjVg_6-s]
Dumbbell Pullovers
Set 1 x 8 reps with 75lbs
Set 2 x 8 reps with 75lbs
Set 3 x 8 reps with 75lbs
Set 4 x 8 reps with 75lbs -> drop to 60lbs x 8 reps -> drop to 45lbs x 8 reps
*Use the standard form lying on the bench vs across it. Work the stretch and go slow on the eccentric (negative). Finish off the exercise with a drop set.
Chest Supported Eccentric Overload Rows
John called for T-Bar Deadlifts, but I knew they would not be good for my lower back so I opted for this instead and I used a semi-pronate grip – FYI.
Set 1 x 5 reps with 1 plate
Set 2 x 5 reps with 1 plate
Set 3 x 5 reps with 1 plate
Set 4 x 5 reps with 1 plate
Set 5 x 5 reps with 1 plate
*I normally don’t like this exercise because once it gets heavy I don’t feel my muscles working in the contracted position. I tried out an idea and it worked awesome. Ok, so the key is to use a light weight whereby the concentric phase is pretty easy and you can lock in the contraction at the top and hold it for a 2 second count while flexing your back as hard as possible. After the 2 second contraction continue to hold the weight, but have your training partner apply enough pressure to the bar to force the eccentric phase of the movement. Fight as hard as possible on all 5 reps to keep the bar from being lowered. Once near the bottom your training partner will stop pushing down so you can perform the next concentric phase and lock in the contraction at the top for a 2 second count before repeating the eccentric overload. I would have taken a video, but Christina was busy applying the eccentric overload!
Medium Grip Pulldowns
I used a medium/wide neutral grip attachment here – FYI.
Set 1 x 10 reps with 135lbs
Set 2 x 10 reps with 135lbs
Set 3 x 10 reps with 135lbs
*The key is to bring the bar to your chin and flex your back for a split second before extending your arms back out and allowing the weight to briefly stretch you at the top.
Dumbbell Spider Curls
Set 1 x 12 reps with 20lbs
Set 2 x 12 reps with 20lbs
Set 3 x 9 reps with 20lbs
Set 4 x 8 reps with 20lbs
*These are performed by lying face down on a utility bench on a slight incline. With your palms facing up, smash the two ends of the dumbbells together as you curl up and hold at the top for a 1 second count. If done properly the contraction is super intense. I aimed for 4 sets of 12 reps, but lost some reps towards the end.
Reverse EZ Bar Curls
Set 1 x 12 reps with 40lbs
Set 2 x 12 reps with 40lbs
Set 3 x 12 reps with 40lbs
Set 4 x 12 reps with 40lbs
*Only curl up until your elbow is at 90 degrees, hold the contraction for 2 seconds and then slowly lower with a 4 second eccentric until your arm is fully extended to stretch the biceps and brachialis.
That concluded this primary back and biceps workout.
Train hard!
Mark
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