HIGH-FREQUENCY BACK TRAINING
Training
sometime this past weekend between the higher frequency of training and putting bricks up I strained my neck super bad. Day 2 this week was not the smartest of ideas to do as I am still dealing with a sore neck at about 85% healthy. I forgot how much of a pain it is to have a neck strain, checking your blind spots for cars is impossible!Workout
Day 1 – Back
*Meadows row – 4x10, drop set last set, *Neutral lat pulldown – 4x8-10: *Rope low cable row, seated – 3x15: *Pullover – 4x15: *A1) Seated DB deadlift/goodmorning – 3x15: *A2) Shrugs – 3x15: *Any abs– 3 sets hanging leg lifts
Day 2 – Shoulders
*BB Strict overhead press – 5x10 *DB high incline – 4x12: *A1) Pushups – 3x5 w/ 3 sec hold at bottom *A2) Machine shoulder press – 3x12: *Heavy laterals (partials even) – 4x8-10: *B1) Skullcrushers – 3x12, drop set last set *B2) Reverse grip pushdowns – 3x12, drop set last set *Banded laterals – 3x20, fast and pumped: micro mini
