The following details my primary back workout from Wednesday night at Kirkland Gold’s Gym. I was training with Christina and as mentioned in my last training log am now back on the John Meadows program I used leading up the Europa Phoenix. Here is the workout…
Meadows Rows
This is a great accessory if your gym doesn’t have a proper set-up in which to perform this exercise: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html. Weight listed is in 25lb increments as that’s what I added to the bar.
Set 1 x 10 reps with 25lbs (warm-up)
Set 2 x 10 reps with 50lbs (warm-up)
Set 3 x 8 reps with 100lbs
Set 4 x 8 reps with 100lbs
Set 5 x 8 reps with 100lbs
Set 6 x 7 reps with 100lbs
*Grab the end of the bar and drive your elbow up and back. Be sure to keep your hip that’s closest to the side you are rowing a little higher to create a great pre-stretch.
Front Pulldowns
Set 1 x 10 reps with 165lbs
Set 2 x 10 reps with 165lbs
Set 3 x 10 reps with 165lbs
Set 4 x 10 reps with 165lbs
*Standard wide grip pulldowns with a pronate grip. I go lighter so I am able to hold the contraction at the bottom for a split second and flex my entire back on every rep. Be sure to get a good stretch at the top of the movement as well.
Seated Pulley Row Dead-Stop
I used a somewhat narrow pronate grip on this exercise – FYI.
Set 1 x 8 reps with 200lbs
Set 2 x 8 reps with 210lbs
Set 3 x 8 reps with 220lbs
*I attached a few extra carabiners to the cable to ensure I wasn’t bending excessively at the waist because every rep was a dead stop. This means allow the weight to rest at the bottom for a split second; contract your lats, and then explosively drawing the elbows back. Perform every rep on all 3 sets like this.
Dumbbell Pullover
Set 1 x 10 reps with 65lbs
Set 2 x 10 reps with 65lbs
Set 3 x 10 reps with 65lbs
Set 4 x 10 reps with 65lbs
*Use the stand form by lying on the bench vs across it. Work the eccentric slowly and don’t bring the dumbbell so far up that you disengage your lats to ensure constant tension.
Shrugs Using a Horizontal Hammer Bench
I love shrugs on this machine lately as it allows me to lift up and back without strain on my lower back.
Set 1 x 12 reps with 3 plates/side (feeder set)
Set 2 x 10 reps with 4 plates/side
Set 3 x 10 reps with 4 plates/side
Set 4 x 10 reps with 4 plates/side
*Flex and hold the weight at the top for a 2 second count on every rep.
Here is a video:
[youtube=https://www.youtube.com/watch?v=5IiLh4gm1gg]
Machine Preacher Curls
Set 1 x 8 reps with 100lbs
Set 2 x 8 reps with 110lbs
Set 3 x 7 reps with 110lbs
Set 4 x 8 reps with 100lbs
Set 5 x 8 reps with 100lbs (about 3 forced reps)
Set 6 x 8 reps with 100lbs (about 4 forced reps)
*My biceps stamina gave out so I dropped the weight back down on set 4 and then had Christina help me via forced reps to get to the prescribed 8 on sets 5 & 6.
Hammer Curls
My arms were fried and I didn’t want to resort to swinging or engaging the front delt to get my reps so weight is really light – FYI.
Set 1 x 12 reps with 22.5lbs
Set 2 x 12 reps with 22.5lbs
Set 3 x 12 reps with 22.5lbs
*Focus on perfect form and only curling until your elbow joint is at 90 degrees so you keep the front delt out of the movement.
That concluded this primary back and biceps workout.
Train hard!
Mark