Lean Mass Monday, Back Workout & Songkran

Welcome to Lean Mass Monday! It’s the only way to start out the week. While other people are griping and complaining, we’re training! Of course I may gripe a little after my workout that it’s Monday…hey, I’m human!

Today I want to talk about this morning’s back workout. It’s very similar to last week’s, which I do not believe I blogged. So I’ll give it to you this week. It’s definitely a fat burning workout but with a bodybuilding training style for back. And I’m still doing cardio before weights. I’ll also chat briefly about my weekend festivities at the end which includes the Thai Songkran celebration.

Monday Workout – Cardio & Back


  • Cardio – Treadmill
    • 20 minutes
    • Incline 3
    • Speed 3.5 – 3.6
  • Cardio – Recumbent Bike
    • 15 minutes
    • Resistance 7

Back Workout

  • Dumbbell Pullovers
    • 4 x 12
  • Barbell Rows
    • 4 x 10-12
  • Lat Pulldowns
    • 4 x 8-12
  • Rows (plate-loaded)
    • 5 x 12, 10, 8, 6, 20
  • Hammer Strength High Rows ** superset with below exercise
    • 4 x 10
  • Hammer Strength Rows
    • 4 x 10

My cardio was split up between walking on the treadmill and the recumbent bike. My shins were hurting this morning so I decided to switch it up. I still got in my 30+ minutes, which is the goal.

My back workout was extremely intense. I’ve been starting out with dumbbell pullovers. I used to do dumbbell pullovers on chest day but recently started doing them as my first exercise in my back workout. This really gets the blood flowing in those muscles.

* Oh, I also hit some calves at the end too: standing calve raises, 5 x 12-15.

Ripped Back Muscles

I feel like I have a decent amount of size in my back. Now it’s time to define it. I’m still pulling some decent weight but it’s not about numbers for me. It’s about feeling the muscle work and getting that pump and contractions.

I’m also keeping to my rule of high training volume for back. I’m doing more sets and reps. And for the past two weeks in a row I’ve been supersetting the last two back exercises.

Cardio Before Weights

I feel that doing the cardio before weights is helping me burn more fat in general. This alone is making my weight training workouts far┬ámore intense. Even though my cardio isn’t super intense, it still makes my weight training workouts more challenging. It also forces me to push harder (or pull in the case of training back). Although strength isn’t my overall goal right now, I refuse to use lighter weights than what I’m used to doing. It becomes a mental game.

Weekend Activities – Thai Songkran Festival

We had planned to go kayaking this weekend in St Pete but the forecast wasn’t catering to our plans. So we cancelled. On that note, I didn’t do anything active. The weekend was filled with food and drinks!

Thai Temple Wat Florida Dhammaram

We did go to the Thai Songkran festival in Kissimmee, FL yesterday. This was at the Wat Florida Dhammaram. Songkran is the Thai New Year celebration (it’s actually been going on for a week now). Needless to say I ate my share of Thai food, which is my favorite type of food!

Train with Passion,



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