Monday Back Day

Monday Back Day

This morning’s back workout was quick and simple yet had a decent amount of volume. If you’ve been keeping up with my blog posts you know that I was fighting a cold last week so my training intensity was moderate. I’m keeping it moderate this week as well (this stuff kicked my butt and I’m still feeling a bit drained).

With moderate intensity training I’m making sure I do strict and controlled reps. I believe controlling the weight allows for 2 things: more time under tension because your reps are slower and forcing your muscles to do the work instead of just moving weight. You can get a lot out of this method even if you’re not training to failure.

Back Workout

Plate-Loaded Rows: 5 sets x 10, 10, 10, 10, 25

Lat Pulldowns: 5 sets x 12, 12, 12, 12, 25

Hammer Strength High Rows: 4 sets x 12 reps

Cable Pullovers: 4 sets x 12 reps

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Prime Male Review - Plate Loaded Rows

I tried scooting my torso up further on the pad for the plate-loaded rows (this machine has a chest-rest pad). This kept the compression off my chest more and allowed me to get full range of motion, pulling the weight towards my chest. This is a great exercise to isolate your back muscles without having to worry about lower back pain.

I performed 4 strict sets with controlled reps for each exercise with the exception of the extra high rep set at the end of the first 2 exercises. I like to get a good pump in the beginning of my workout and carry that all the way through. I didn’t do anything else today, not even calves. But I did hit my cardio. I’ll hit calves with quads tomorrow morning.

Train with Passion,



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