Last Workout of 2012 – Back Day

Jason’s Last Workout of 2012

It’s here, December 31st, 2012…the last day of the year. I was happy to see most of my regular Lat Pulldowns Extended | Back Workout | Back Exercises | Jason Stallworth | TheMuscleProgram.comgym goers hitting the weights this morning as I know many are off work or out of town and such. I figured I would post my final workout of 2012. Most of you are aware that I hurt my lower back the beginning of the month, and have been forced to take is easy, going a little lighter on the weights. Although now I’m having some sciatic nerve pain I’m able to start training harder and going heavier as my lower back is better. However, I’m still keeping the reps up there, usually 12 reps but a minimum of 8 reps.

Today was back day and I’m starting a new workout routine, which I’ll post later this week. I’m still using a lot of machines, specifically Hammer Strength for my back workouts. I don’t want to take a chance hurting my lower back so I haven’t been doing barbell rows or dumbbell rows (can’t wait to do those again!). Anyway, here’s this morning’s back workout.

Final 2012 New Year’s Eve Back Workout

Hammer Strength High Rows – 4 sets x 8-15 reps

Lat Pulldowns – 4 sets of 8-12 reps

Chest Supported Rows – 4 sets of 8-12 reps

Close-Grip Pulldowns – 3 sets of 12 reps

– superset with

Cable Pullovers – 3 sets of 10 reps

The chest supported rows have been my best friend on back day since I’ve hurt my lower back. I feel like this is the next best exercise if you can’t do barbell rows. You’re forced to use your lats, of course this if you don’t lift your torso off the chest support like I see so many people doing! I do explosive reps but I don’t allow my torso to come off the chest support, and I make sure I feel the negative portion of the movement. One word: pumped!

I also hit some traps and calves after my back workout. I did concentrated dumbbell rows, 4 sets of 12-20 reps and I hit a couple of exercises for calves. After the weights I road the stationary bike for 25 minutes and threw in a few high intense intervals throughout my cardio session. The stationary bike has really been helping with my sciatic nerve pain.

I hope you all have a safe and happy new year! Celebrate responsibly and I hope to see my regulars in the gym tomorrow (I’ll be in a bit later than usual). I plan on posting my first workout of 2013 tomorrow as well, which will be chest and biceps.

Train with Passion,

Jason Stallworth


%d bloggers like this: