Back Training time

USS Mesa Verde (LPD 19)_140813-M-MX805-059This is an update of the type of training I’m currently doing, feel free to follow and join in.  Loving this new phase of training, today was time to train my back. Here’s what I did….

Warm up – Front Lever work. I perfomed 8 sets of 10-15 second holds to really fire up the Lats.

1 – Machine row

Sets – 8

Reps – 8

I went all out on these working to failure on each set.

2 – Weighted Pull-Up (Neutral group)

Sets – 3

Reps – 10

I couldn’t actually handle much weight on these to get the full 10 reps as I was pretty fatigued from the Machine Rows.

3a – Lat Pull-Down (wide Grip)

8 Reps with a 2 second pause at the bottom then,
8 reps with a 5 second eccetric phase then,
8 reps full range. Then move onto;

3b – Cable Row

8 reps with a 5 second eccentric phase then,
8 reps with a 2 second pause at peak contraction then,
8 reps fast pace. Then move onto;

3c – Cable machine rope pullover

10 reps then drop the weight and do 10 more reps. Then finally move onto;

3d – Bodyweight Chin ups

Max reps.

I repeated this 3 times, if you’re training like this for the first time just do 2 rounds. Your forearms will be on fire throughout this giant set so dig deep and push through.

4a – Rack Dead-lift

Reps – 12

4b – One-Arm Dumbbell Row

8 reps with a 2 second pause at peak contraction then,
8 reps with a dead stop on the floor then,
8 reps normal lifting.

4c – Machine Row

8 reps then drop the weight and perform 8 more.

4d – One-Arm Lat Pulldown

Reps – 10 smooth and full

Repeat 2-3 times, I managed 3 then had to stop.

My back felt huge after this. I love high volume training like this my body really responds well to this type of training. It’s tough but the rewards far outweigh the pain.

Happy lifting!

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