This morning I trained back at Kirkland Gold’s Gym. The workout was inspired by my coach, John Meadows. Here is what it included…
Meadow Rows
I performed these by adding weight to a chest supported T-bar row and grabbing the end of the bar in which you load the weight.
Set 1 x 12 reps with one 25lb plate (warm-up)
Set 2 x 10 reps with two 25lb plates (warm-up)
Set 3 x 8 reps with three 25lb plates (warm-up)
Set 4 x 7 reps with four 25lb plates
Set 5 x 7 reps with four 25lb plates
Set 6 x 7 reps with four 25lb plates
Set 7 x 7 reps with four 25lb plates
*Keep your hip a little higher on the side in which you are rowing to facilitate a better stretch at the bottom. Drive your elbow back while keeping it more out to the side vs. close to your body.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=QvM0iQ7hIOg]
Hammer Ground Base Unilateral Squat
I used this machine because it’s easier on my lower back. It’s more like a wide, neutral grip deadlift than it is a squat. It allows me to stay more upright and center the weight.
Set 1 x 5 reps with one 45lb plate each side (warm-up)
Set 2 x 5 reps with two 45lb plates each side (warm-up)
Set 3 x 5 reps with three 45lb plates each side (warm-up)
Sets 4, 5, 6, 7 & 8 x 4 reps with three 45’s and one 25lb plate each side
Superset with Assisted Wide Grip Pull-ups x failure (6-8 reps)
*Essentially I did 3 warm-ups and then did 5 sets of 4 reps on the Hammer Ground Base machine superset with an equal number of sets to failure on the Assisted Pull-up Machine. On the Hammer Ground Base perform them rest-pause style; meaning set the weight down at the bottom, pause, tighten up and go.
Reverse Facing Pull-downs
Set 1 x 10 reps with 120lbs
Set 2 x 10 reps with 120lbs
Set 3 x 10 reps with 120lbs
*I prefer to attach a pair of Flexsolate straps to the pulldown so I can focus on stretching and contracting my lats and middle back.
Here is a video from a previous workout:
[youtube=https://www.youtube.com/watch?v=2Mg7TEbzGSw]
That concluded today’s back workout.
Train hard!
Mark
