The following details my back and biceps workout from this past Monday night at Kirkland Gold’s Gym. In this workout I did a hybrid between traditional Mountain Dog Training (John Meadows) and Density Training (Vince Gironda). Here is the workout…
Meadows Rows
Named after the man himself - John Meadows! I used a barbell and a ground base similar to this: https://www.elitefts.com/eliteftstm-e-series-core-blaster.html.
Set 1 x 12 reps with 25lbs (warm-up)
Set 2 x 10 reps with 50lbs (warm-up)
Set 3 x 8 reps with 75lbs
Set 4 x 8 reps with 75lbs
Set 5 x 8 reps with 75lbs
*I used 25lb plates on this exercise today. The idea is to grab the end of the bar, get a good stretch across your upper back at the bottom and then drive your elbow up-and-back flexing hard at the top. I took traditional rest periods here of about 60 seconds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=TJmQBwM8nr8]
Tri-Set Circuit: HS DY Rows -> HS Ground Base Rows -> HS Pulldowns
Hammer Strength DY Rows (overhand grip) x 8 reps with 2 plates/side
Immediately followed by…
Hammer Strength Ground Base Rows x 8 reps with 1 plate/side
Immediately followed by...
Hammer Strength Pulldowns (underhand grip) x 8 reps with 1 plate/side
Immediately repeat...
*Back to a Gironda-style tri-set with little to no rest period. Perform this tri-set for a total of 5 rounds.
Here is a video:
[youtube=https://www.youtube.com/watch?v=AMy1zpPt590]
Seated/Lying Pulley Curls
I used a straight bar attachment here - FYI.
Lying Pulley Curls x 8 sets of 8 reps with 45lbs
*Rest breaks were just long enough for Christina to do her set of 8 reps with her weight.
That concluded this back and biceps workout.
Train hard!
Mark
