As mentioned in my previous training log I am approaching all of my workouts for the next 4 weeks as though they were secondary/pump workouts. The exception being days in which I would normally be performing a primary/heavy lifting workout where I’m feeling pretty good. On those days I might increase volume and/or apply some intensity techniques. With all this in mind, I really am trying to back off intense training to give my body a short break before pushing hard for the Olympia. A task easier said than done as God hardwired me for brutal workouts, lol.
This workout fell on the day in which I normally perform my secondary back and biceps workout at Eastside Gym in Redmond – Sunday mornings. For this workout my friend Greg Jones joined me. Here is what we did…
Lat Pulldowns
Set 1 x 15 reps with 110lbs
Set 2 x 10 reps with 145lbs
Set 3 x 10 reps with 145lbs
Set 4 x 10 reps with 145lbs
Set 5 x 10 reps with 145lbs
*John Meadows programed lat pulldowns a certain way a few months back and it revolutionized things for me on this exercise. Specifically, I only pull the bar down to my chin and pause, contracting my back as hard as possible for a 1 second count before extending my arms back up. This helps take my biceps out of the movement and the contraction of my back is vastly improved. Use this form!
Hammer Low Rows
Set 1 x 10 reps with 2 plates/side
Set 2 x 10 reps with 2 plates/side
Set 3 x 10 reps with 2 plates + 25lbs/side
Set 4 x 10 reps with 2 plates/side
*This is the plate loaded, unilateral, chest supported low row machine. Pull both arms simultaneously and pause, contracting your back in the flexed position for a 1 second count on every rep. I jumped up in weight on my third set, but struggled to hold the contraction so I went back down to finish off the exercise – FYI. Form matters more than weight!
Dumbbell Pullovers
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
*Lay on the bench vs across it and use a 2-3 second eccentric before bringing the dumbbell up to forehead level to ensure continuous tension on the lats.
Hammer Semi-Supinated Unilateral Pulldowns
Set 1 x 10 reps with 2 plates/side
Set 2 x 10 reps with 2 plates/side
Set 3 x 10 reps with 2 plates/side
Set 4 x 10 reps with 2 plates/side
*Focus on a full range of motion here with a good stretch at the top and contraction at the bottom. Perform all your reps on one side before doing the other.
Here is a video:
[youtube=https://www.youtube.com/watch?v=ebqmJrax90U]
Smith Shrugs
Set 1 x 25 reps with 135lbs
Set 2 x 20 reps with 225lbs
Set 3 x 12 reps with 315lbs
Set 4 x 12 reps with 315lbs
*My lower back issues preclude me from doing heavy shrugs; particularly from the front. The smith machine works well with the bar behind my back. I usually begin with some higher rep sets and aim to hold the contraction for a split second in the flexed position on each rep.
Here is a video:
[youtube=https://www.youtube.com/watch?v=KChhJEV8_vQ]
Dumbbell Biceps Curls
Set 1 x 10 reps with 20lbs
Set 2 x 10 reps with 20lbs
Set 3 x 10 reps with 20lbs
Set 4 x 10 reps with 20lbs
Set 5 x 10 reps with 20lbs
*The key here is to go light so that you can hold the contraction at the top for a 1 second count and then perform a 4 second eccentric (negative). Keep your palms up the entire time. These start out easy and then burn like crazy towards the final sets. Aim for 5 working sets here.
That concluded this back and biceps workout for today.
Train hard!
Mark