Mass Monday – 03/14/2016

I’m starting a series called Mass Monday. This series will serve as a multi-purpose workout blog. My plan is to give you my first workout of the week. On my current workout plan, I’m training back and traps on Mondays.

I also plan to give more details for certain exercises I perform. And I may also highlight a supplement I’m taking from time to time.


Mass Monday Workout: Back & Traps

This morning’s back workout was tough! My goal for today was to exhaust the muscle but not drop below 10 reps for each set. In one or two cases I fell a little below that but I performed a drop set immediately after. So in essence, I got anywhere from 15-18 reps combined. And I hit some traps at the end of my back workout. This feels natural and it’s also a pulling movement.

Dumbbell Pullovers:
4 sets x 15, 15, 12, 10 reps

Dumbbell Rows:
4 sets x 10 reps

Barbell Rows:
4 sets x 10 reps *

Seated Rows:
3 sets x 10-12 reps*

Lat Pulldowns:
3 sets x 10-12 reps*

Barbell Shrugs:
4 sets x 8-12 reps

* Dropset on final set


Back Exercise: Dumbbell Pullovers

I want to take a moment to highlight the first exercise for this morning’s back workout. Dumbbell pullovers. I just started doing these on back day, and at the beginning of my back workout last week. So this is my second back workout using dumbbell pullovers in the beginning of my back workouts.

Dumbbell pullovers are done on a flat bench with your back lying across the bench. Here’s some basic instructions on how to do dumbbell pullovers (sorry, I do not have a pic of this yet):

♦ Hold the dumbbell above your chest with both hands.

♦ Slowly allow the dumbbell to fall back behind your head, keeping a slight bend in your elbows (do not bend your elbows beyond that point or it will become a tricep exercise).

♦ Once the dumbbell falls below your head, slowly force your lats to pull the dumbbell back over your chest.

♦ Repeat

It helps to have a spotter on these but I actually prefer to grab the dumbbell myself rather than have someone hand it to me. This can be a little dangerous so do it at your own risk. But my personal philosophy is if you can’t get it up, then the weight is too heavy.

I’m finding that starting my back workout with dumbbell pullovers really helps prep my back for the rest of the workout. Some people do these on chest day. I’ve done this before but prefer dumbbell pullovers on back day. Its’ a great warm up for your back workout.

Heavy Dumbbell Rack


My Go-To Aminos – AMINO IV

I’d say for about the past 2-3 years I’ve been religiously taking AMINO IV by P.E.S. (Physique Enhancing Science). This is perfect for my Mass Monday blog because amino acids are the building blocks of protein. What does this mean? It means adequate recovery so your muscles can grow and it also means sustainable muscle energy.

So why do I prefer P.E.S. AMINO IV? This stuff has the highest amount of Leucine I’ve found. And in short, my workouts are better when I’m taking AMINO IV. I take one fun serving along with my pre workout mix in the morning (this is about 4:30AM) and I sip on another full serving during my workout. You can check out my personal AMINO IV review here.


Time to Tighten Up

That wraps it up for this week’s Mass Monday blog. I’m looking to shed a little body fat over the next few months. I guess this is typical with summertime coming up. So I’m watching my diet a little closer this week. I’m saying this after having had pizza last night. I typically relax on the weekends in regards to diet.

With tightening up my nutrition during the week, I’m also going to be adding Instant Knockout back in the mix. This stuff is a pain in the rear to take because you’re supposed to take it 4x per day. If you can be consistent with that schedule, it works quite well.

Train with Passion,


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