Phil Heath was in town for a guest appearance at the NPC Emerald Cup so we decided to hook up for a workout Saturday morning at Gold’s Gym in Kirkland.  I’ve known Phil since well before his 4 consecutive Mr. Olympia wins, dating back to his amateur days in 2004.  I’m not sure if it was “The Gift” appearance or the fact we were going out for lunch afterwards, but two of my daughter got up early to join us.

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Phil wanted to train chest, but obliged to join me for my secondary back workout.  As always seems to be the case with Phil, we talked more than we worked out, lol.  Here is what we did…

 

Hammer Rows

 

Set 1 x 10 reps with 45lbs (warm-up)

Set 2 x 10 reps with 90lbs (warm-up)

Set 3 x 10 reps with 135lbs

Set 4 x 10 reps with 135lbs

Set 5 x 10 reps with 135lbs

Set 6 x 10 reps with 135lbs

 

*As with all my secondary workouts, the goal it to train for a pump stopping a couple reps short of failure.  We did one arm at a time on this exercise.

 

Medium Wide Pulldowns

 

Set 1 x 10 reps with 170lbs

Set 2 x 10 reps with 170lbs

Set 3 x 10 reps with 170lbs

Set 4 x 10 reps with 170lbs

 

*Use a medium wide, neutral grip attachment and pull the bar down to your sternum while arching your back and drive the elbows down.

 

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.  Work the stretch and keep your lats flexed during the eccentric (negative).  Only bring the dumbbell up to forehead level to keep the tension on the lats.

 

One Arm Pulldowns

 

Set 1 x 10 reps with 75lbs

Set 2 x 10 reps with 75lbs

Set 3 x 10 reps with 75lbs

Set 4 x 10 reps with 75lbs

 

*I sit sideways on the seat so that I’m pulling with my left arm when the right side of my body is facing the weight stack and vice-versa.  Lean back slightly and drive the elbow down.  Pronate your grip at the top and supinate at the bottom.

 

That concluded this secondary back workout.  In regards to Phil, I think he will win his 5th Mr. Olympia title in September with relative ease.  I simply don’t see anyone catching him.  He was in great shape for being off-season and is in a better spot mentally and physically than he’s been in the past couple years.  I fully expect the Heath dynasty to continue for years to come.

 

Train hard!

Mark