It was time for a straight Back Day. No messing around, no mixing shit up, no half-assed “I’m tired” stuff. Super sets are my thing, and today was no exception. Protein shake with BCAA’s an hour before. Green tea pill half hour before. iPod with kick-ass music blasting. This makes a HUGE difference, at least for me. Music has a big impact on me. So, instead of working out to Nine Inch Nails’ ‘Hurt’ on the gym’s loudspeakers and inevitably yawning mid way through, I resorted to heavy bass dubstep and other electro goodness. To each their own.
Here’s what I did:
Bent Over Rows
Pullups Madness. Regular pullups, then immediately jump on the Assisted Pullups machine, add 40# and do more. Then, chinups using a semi-supinated grip (palms facing each other). Then add another 20 for 60# total, and do another set of pullups/chinups. Keep doing that ’til you get to 4 assisted sets. I did this twice. Straight Arm Press Downs on cable machine, separate hands. For Lats. Unilateral Bent Over Rows Dumbbells. 3 sets with hand on bench, 2 with elbow on bench. 2 more stepping way to the side to allow the row to be more centered on the body. Seated High Rows Wide grip, Narrow semi-supinated grip. 2 & 2. Body Rows with Barbell 3 sets. Straight Arm Press Downs with high cable, and straight bar. Reverse Flies seated, with cables. 3 high intensity sets.
Whew! Mostly back to back with no rest. I alternated bicep intensive exercises like Pullups and Rows with the Straight Arm exercises while the biceps rested. Only rested :30 as necessary. Whole thing took around 45 minutes. Major sweat buckets! I now feel devastated. Thanks a lot.
http://10in30.com/wp-content/uploads/2017/06/10in30-Logo_2017_340x99.png00admin - BUMhttp://10in30.com/wp-content/uploads/2017/06/10in30-Logo_2017_340x99.pngadmin - BUM2011-03-08 15:39:252011-03-08 15:40:13DEVASTATING Back work out.