Tag Archives: back training

Body Building – Day 56 & 57

Day 56 & 57


Short entry this morning. I did cardio both days this weekend. I am at the end of phase 2 in this program and I am thinking I would like to go through it one more time before stepping into Phase 3. I may even do it twice and then kick it up a notch right before summer by going into phase 3. We’ll see…

Happy holidays!


Body Building – Back – Day 55

Day 55


Let’s talk about one of the top ten exercises you’re not doing, the T Bar row. It’s not often an exercise edges out the bent-over row, but in this case, the bent-over row comes in second. Because we’re focusing on the lower lats, it all comes down to your elbow position relative to your body. Notice in the T-bar row (in video posted below) how your elbows are close to your sides in the top position, whereas your elbows are away from the body in the barbell row? That’s your determining factor. Whenever you row with your elbows in tight to the body, you automatically zero in on the lower lats. Many people see the T-bar row as a middle-back exercise because the hands are close together, but that only magnifies the lower lat recruitment pattern. During the bent-over row, your hands and elbows are wide, and if you were to draw a line from elbow to elbow during the peak contraction, you’ll have shaded the muscles it’s actually hitting; the upper lats, rhomboids and middle traps.

YouTube Video – T Bar Trainer Tip:

Click here

Train smart, then train HARD

Barbell Deadlifts: 70 lbs. – 4 sets of 8 reps

T-bar row: 25 lb. plate plus the 45 lb. bar –  4 sets of 8 reps

Wide-Grip Lat pulldown: 60 lbs. – 4 sets of 8 reps, last set is a drop-set

Seated cable row: 60 lbs. – 4 sets of 8 reps, last set is a drop-set

Straight-arm pulldowns: 30 lbs – 4 sets of 8 reps

Back Extensions: – 25 lb. plate 3 sets of 8 reps

Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)
I did skip the cardio today, but will do an hour of cardio tomorrow on my rest day.

Body Building – Back and Cardio – Day 36

Day 36


Wide grip overhand pull-ups: 3 sets of 10 reps using weighted assist machine at 95 lbs – Yes I ‘m terrible at these, but slowly I have gotten better.

Bent-over Barbell row: 45 lb – 3 sets of 8 reps
Seated cable row: 60 lbs – 3 sets of 8 reps
End of Superset

Wide grip Lat Pull-down: 60 lbs – 3 sets of 10 reps

One-armed row: 30 lbs – 3 sets of 8

Hammer Strength Pull-downs: 3 sets of 10 reps – one set at 45 lbs then did last two sets at 35 lbs

Hyperextensions: 3 sets of 8 reps with 35 lb plate

Body Building – Back and Cardio – Day 29


Day 29

This week has been a loss. The last time I went to the gym was Monday, it’s now Friday. I’m pretty disappointed that I haven’t been able to get in the gym the past four days.

This week’s list of excuses:

  • Tuesday & Wednesday – I haven’t seen my 6-year-old son since last week due to travel so I want to spend my evening with him and give him undivided attention. It was also raining like hell so I didn’t want to leave the house.
  • Thursday – It was Halloween and I was requested to be the zombie make up artist.
  • Friday – Had my youngest son again ( it’s my weekend, Yay!). After work I picked him up we hung out together and had dinner etc. I also had to pick my oldest son up from work at 9:00 (waited until 9:20 PM) so that shot my chances for an evening workout.

Tomorrow is chest and cardio. I am going to get in there and try my best to push myself as hard as I can. I am going to need LOUD and HEAVY music to drown out my current state of mind. I need to make up for the four days I missed.

Tuesday’s Back and Cardio Routine

Wide Grip Overhand Pullups – 10 reps x 3  (I have to use the assist machine for now)

Bent Over Barbell Row Warm up set — 20 lbs. – 3 sets of 8 reps

Bent Over Barbell Row -Working set – 45 lbs. – 3 sets of 8 reps Up’d 5 lbs from last week

Seated Cable Rows – 60 lbs. – 3 sets of 8 reps
End of superset

Wide-Grip Lat Pulldown – 60 lbs. – 3 sets of 10

One-Arm Dumbbell Row  – 35 lbs. – 3 sets of 8 reps – up 5 lbs

Hammer Strength Lat Pull – 50 pounds each arm -3 sets of 10 reps (5 lbs up from last week)

Hyperextensions –  35 lb plate – 3 sets of 8 reps

Elliptical Trainer – 30 min. –  medium paced

It’s pretty safe to say that other than your legs, your back is one of the biggest and most difficult muscle groups to train. The back incorporates a massive amount of muscles and so ensuring you hit them all efficiently during a workout is essential. This can sometimes be difficult as it’s nearly impossible to see your back while you are training and so your contractions are based purely on feel. Due to there being so many separate muscles and such a vast selection of workouts, this often leads to many people having incomplete and inefficient back workouts. I think the above workout hits a lot of the back in one day. What do you think?

Body Building – Back and Biceps – Day 23

Day 23

Monday- Check!  Back and Biceps – Check!


Push/pull training is as simple as it sounds: one session you work solely on ‘pushing’ muscles – chest, shoulders, triceps, the next just on ‘pulling’ muscles –back and biceps. The push/pull workout below allows you to hit the major upper body muscles hard on days one and two before targeting your legs or core on day three. ‘This gives each muscle group a full 48 hours off to recover and rebuild before being worked again. 

When you’re lifting your back, you are pulling the weight towards your body. Pretend like you are doing a Lat-bar pull down. Every time you pull down, you are also working out your biceps. Next time you are at the gym, look at every machine’s instructions. Usually, on every machine, there is a depiction of a human working out and what muscles he is targeting. The muscle groups are highlighted with color. When you look at the back machines, you will almost always see that you are working out your biceps as well. 

Put your back into IT!

Hammer Strength Lat Pull  – 90 lbs (45 on each arm) – 3 sets x 10 reps. Improved from 70 lbs last week

Wide Grip Lat Pulldown – 60 lbs –  3 sets x 10 – I can’t seem to do more than this without compromising my form this week. It concerns me when I see guys using momentum to lift heavy on this. Someone is gonna throw their back out and it ain’t gonna be me.

Seated Narrow Grip Cable Rows  – 60 lbs 3 sets x 10.

T-Bar Row – Not sure how to calculate this. the bar weight is 45 lbs and I put a 25 lb. plate on it, but I’m only lifting one end of the bar.

Back Extensions – 25 lb. plate 3 sets x 10

Barbell Curl – 30 lbs. – 3 sets x 10

Incline Dumbbell Curl – 15 lbs – 3 sets x 10   – Improved from 12.5 lbs. last week.

Alternate Hammer Curl –  17.5 lbs – 3 sets x 10  – Improved from last week.


my arms 10-22-13