The following details my back, biceps, abdominal and calf workout from Saturday at Woodinville Gold’s Gym. Today’s workout begins week 5 of my training program by John Meadows, which means the first 4 week phase of high frequency legs now changes to high frequency back. Hence the reason I’m training back on a Saturday. I worked out with Christina and here is what I did…
Seated Pulley Rows
Set 1 x 10 reps with 135lbs
Set 2 x 10 reps with 150lbs
Set 3 x 10 reps with 165lbs
Set 4 x 10 reps with 180lbs
Set 5 x 10 reps with 195lbs
Set 6 x 10 reps with 210lbs
*Use perfect form and work your way up in weight doing sets of 10 reps until your form is compromised. I counted this as 4 working sets.
Smith Machine Rows
I haven’t done this exercise for over a year because my lower back cannot handle any form of bent over rows. However, these were dead-stop reps and despite using very light weight the contraction felt great - FYI.
Set 1 x 8 reps with 135lbs (feel set)
Set 2 x 8 reps with 155lbs
Set 3 x 8 reps with 155lbs
Set 4 x 8 reps with 155lbs
*The key here is to stay tight, set the bar down and then drive your elbows back and contract your back. Rest-pause every rep and train explosively. I counted this as 3 working sets.
Hammer Chest Supported Rows
Set 1 x 8 reps with two 45’s each side
Set 2 x 8 reps with two 45’s each side
Set 3 x 8 reps with two 45’s each side
Set 4 x 8 reps with two 45’s each side
*The key here is the stretch at the bottom. Really focus on extending your arms out and allow the weight to briefly stretch you before driving your elbows back. I used semi-pronated grip.
Dumbbell Pullovers
Set 1 x 10 reps with 75lbs
Set 2 x 10 reps with 75lbs
Set 3 x 10 reps with 75lbs
Set 4 x 25 reps with 40lbs
*John called for 3 sets of standard pullovers, but I elected to add a 4th set with higher reps to failure.
Superset: Decline Leg Raises & Standing Calve Raises
Decline Leg Raises x 8-10 reps
Immediately followed by…
Standing Calve Raises x 35 reps with 150lbs
*Nothing special on this superset, other than it’s a way in which to knock out two exercises quicker. I did this superset for 4 rounds, but the standing calve raises became partials towards the end to ensure I still got all 35 reps.
Spider Curls
Set 1 x 20 reps with 20lb dumbbells
Set 2 x 18 reps with 20lb dumbbells
Set 3 x 16 reps with 20lb dumbbells
*This was not part of John’s program, but I wanted to throw in some extra biceps workout. See the video from a previous workout below for the form. On each set I did half the reps listed with a 1 second hold in the contracted position before pumping out the remaining reps. For example, the first set was 10 reps with a 1 second hold in the contracted position at the top and then another 10 reps pumping non-stop.
[youtube=https://www.youtube.com/watch?v=dDcMn46ILhU]
That concluded this back, biceps, abs and calves workout.
Train hard!
Mark
