Big Back Day
I don’t love Mondays because they’re Mondays. I love them because they’re back days. And I’m calling this morning’s workout ‘Big Back Day!’ You all know I’m kind of old school and a huge fan of the basics. You can try different exercises and techniques here and there but you never want to stray for those exercises that build the rock solid foundation of your physique.
Today’s back workout was very similar to last week’s, which consisted of a lot of rows. I must say my intensity level wasn’t as high as usual. Here in Florida we’re deep in pollen season and this stuff is known to zap your energy. None the less, I got up and trained as hard as I could. I still put in a decent amount of volume for back, 21 total sets. Below are the details of my back workout as well as what I did for calves.
Seated Rows: 4 sets x 15 reps
Plate-Loaded Rows: 4 sets x 10, 8, 6, 6 reps
Dumbbell Rows: 4 sets x 6 reps
Barbell Rows: 5 sets x 8, 8, 8, 8, 20 reps
Lat Pulldowns: 4 sets x 12 reps
Seated Calve Raises: 4 sets x 20 reps
Donkey Calve Raises: 4 sets x 15 reps
As you can see my reps were a nice mixture of high and low. I started out with doing high reps for seated rows. This served as a great warm up to get the blood flowing. I used the pyramid method, going up a little each set, for plate-loaded rows (this is the machine that has the chest-rest). After that I put in some heavy work with dumbbell rows, my favorite and most exhausting exercise for back.
I have to be very careful with free-weight bent over rows. I love this exercise but if you’re not careful, you can screw up your lower back. I used a moderate weight and made sure I got a good squeeze at the peak of the movement. I also threw in a final set of 20 reps. Lat pulldowns were done with individual cables which allowed me to bring the weight further out when pulling down.
I ended with some calves. My usual calve routine consist of two exercises, three to four sets each, and anywhere from 12 to 20 reps. Sometimes I’ll do a variety of techniques such as rest-pause. This morning was all straight sets with less rest between sets. I skipped cardio as I had a doctor appointment this morning (since I’m turning 40 this year I wanted to make sure my health was in check…and thank God, it is).
Train with Passion,