Back Workout, Martial Arts Training, Low Carb Monday

Happy Monday! I woke up extremely motivated and ready to train this morning! In fact, I woke up before my alarm went off, which is set for 4:30AM. Slammed down my C4 Explosive Pre-Workout – Blue Raspberry and headed to the gym.

Before we get into my workout, there’s this stray kitty that’s been hanging around the gym. A couple that works out there has been wanting to take her home (they’ve been feeding her and warming up to her). They decided today was the day, so a stray cat now has a loving home!

OK, back to the gym! I’m going to share my full workout below!

Back and Calves Workout

  • Barbell Rows
    • 5 sets x 12, 10, 8, 6, 6 reps
  • Dumbbell Rows
    • 4 sets x 10 reps
  • Hammer Strength Rows
    • 5 sets x 12, 10, 8, 6, 6 reps
  • Lat Pulldowns
    • 4 sets x 10 reps
  • Seated Calve Raises
    • 5 sets x 15 reps

I love starting out with barbell rows for back, or some call them bent over rows. This is an old school exercise and it’s very effective for building overall mass and strength. I started light and worked my way up to some heavy weights.

My second exercise was dumbbell rows, which is another favorite back exercise of mine. I kept the reps at 10. I then did somewhat of another round of the same, but with different exercises. I worked my way up to heavy weights with Hammer Strength rows followed by 4 sets of 10 for lat pull-downs. This felt like a complete back workout!

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Martial Arts Kicks and Stretching

As you may realize, martial arts is something I recently got into. Right now, YouTube is my teacher. I’m watching mostly Kung Fu videos, specifically Shaolin Do from Jake Mace. What I’m doing kind of crosses over into Karate as well.

I’m only doing basic moves, a series a kicks. And I’m doing the entire below routine for 3 rounds (3 sets). The reps are done for each leg.

  • Straight Kicks – 10 reps
  • Front Snap Kicks – 10 reps
  • Outside Smashes – 7 reps
  • Inside Smashes – 7 reps
  • Side Kicks – 7 reps

* I do a second martial arts session in the evenings, about 3-4 times a week. These sessions include some of the above kicks with some different styles not listed above.

I also do a series of stretching, focusing on lower back and hamstrings. This is to increase flexibility. You can read about my main stretches in this post: Jason’s Stretching Routine.

Cardio – Learn and Burn Time

Lastly, I did my usual walk on the treadmill. I set the incline on 2 and walk about 3.4 miles per hour. I do this for 20-25 minutes. Keep in mind the martial arts is a pretty intense form of cardio. So this walk is more of a cool down.

  • Walk on the Treadmill:
    • 20-25 minutes
    • Incline: 2
    • Speed: 3.4 mph

It’s also what I call my Learn and Burn time. During cardio, I listen to Thai videos as I’m learning the Thai language. With any type of learning, you have to be consistent. This is especially true with learning a new language. I also practice the words out-loud (people may look over and think I’m nuts babbling – most people will not recognize Thai language).

* If you’re interested in learning Thai language, start with the Thai Dictionary: English-Thai.

Back to the cardio part, this is mainly a cool down. Again, the martial arts training gives you a good cardio workout! I’m winded and sweating after practicing my kicks (and I sometimes practice punches).

Low Carb Monday

Lastly, today is my Low Carb Monday. And my diet today will be similar to what I did last Monday. You can read that post here.

Today’s Low Carb Monday will look something like this:

  • 4:45AM – pre workout drink and BCAAs
  • 6:45AM – post workout: 2 scoops of whey, tablespoon of peanut butter, almond milk
  • 7:30AM – BCAAs (I missed my usual eggs and sausage here)
  • 11:30AM – steak (a pretty big steak!)
  • 3:30PM – same as post workout meal
  • 6:00PM – eggs and ham
  • 9:00PM – 1 scoop of whey with peanut butter

Well, that wraps it up for this morning’s workout! Here’s a quick recap:

  • Weights (back workout, and a little calves)
  • Martial arts training and stretching
  • Walk on the treadmill (use this time to learn something new!)

Train with Passion,


About the Author Jason Stallworth