Mass Monday – 3/28

It’s Monday morning and time for my Mass Monday blog series! Actually this morning’s workout was extra tough. I trained back, traps, calves and my usual cardio. I had taken last Thursday and Friday off. So that’s four days of no training, not even cardio (except for a little nature walk on yesterday, which I’ll talk more about below).

I blogged a little about deloading workouts last week before taking my break. Truth is, I had a good friend that came in town for a Nightwish concert (some of you know I’m into melodic metal music, which I also write and produce). So that was the reason for my short break from the gym. I do wish I had hit the gym a little on Friday though, or at least some cardio. As I’ve said before, I prefer a quick, light workout as opposed to time off.

Back Workout – Less Rest Between Sets

My Mass Monday series workout is going to be this morning’s back workout, since I took much of last week off. I purposely kept the rest between sets shorter this morning. I wanted that pump, and having been off for a few days, I wanted to keep my momentum going and energy flowing.

Less rest often equates to more focus as well. You don’t give your mind time to veer off. Here’s my back workout:

Dumbbell Pullovers:
4 sets x 12-15 reps

Rows (plate-loaded):
4 sets x 10-12 reps

Lat Pulldowns:
4 sets x 10-12 reps

Reverse Grip Pulldowns:
4 sets x 10-12 reps

Concentrated Dumbbell Rows (chest-rest):
4 sets x 12-15 reps

I want to make a note for that last exercise. I’m calling it concentrated dumbbell rows for a reason. I used this little rack with a chest-rest on it. I normally do my rear delts on this thing. But it’s also great to perform dumbbell rows with.

You can’t go as heavy here. But you get more concentration and muscle contraction with your dumbbell rows using the chest-rest. There’s no yanking the weight up or cheating. I feel you can dig deeper into the muscle on each rep. So this is what I call concentrated dumbbell rows. It’s a great finishing exercise for training back.

Weekend Cardio – Nature Walk

I’ll end this week’s Mass Monday with yesterday’s cardio session. Walking outdoors. In fact, this was the only workout I got during my four days off from the gym.

My wife and I like to do something outdoors on the weekends. We prefer to kayak, canoe, and take nature walks. Yesterday we decided to take a long nature walk in Weedon Island.

We often go to to this place in St. Pete called Weedon Island Nature Preserve. We walked for about 45 minutes throughout the preserve. Most of the walking is on the boardwalk and the scenery is just magnificent out there. We kayak often here as well.

Weedon Island Nature Walk Cardio

Weedon Island Nature Preserve – St. Pete

Well, that wraps it up for this week’s Mass Monday blog. The rest of the week will entail some grueling workouts and I’m ramping up my cardio a bit. I’m also going to be watching my nutrition a little closer this week. It’s time to rip up!

Train with Passion,


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