Tag Archives: Savages Band

Body Building – Training Back and Biceps – Day 16


Day 16

So let’s start off with a confession.   I tried my best to listen to a different band tonight and it didn’t work out. I think there is a part of me that’s a little insane. Why do I tend to gravitate towards one band and play them for months on end until I finally burn out on it?  Most people like a variety, don’t they?

Tonight was back and bicep day.  I felt like I didn’t have as much enough energy today as I normally do.  One thing I need to work on for sure is getting enough rest. I stayed up way too late last night (1 AM – working on this damn blog).  I also think I should have eaten a bigger snack around 3:30 PM.  I had some tuna on two rice cakes and I just don’t think it was enough and my workout suffered a little. I usually can handle doing 40 lb. barbell curls and tonight I had to go to 30 lbs. I think the combination of my eating today, being tired did the trick.

Your momma said break it down

Hammer Strength Lat Pull  – 70 lbs (35 on each arm) – 3 sets x 10 reps

Wide Grip Lat Pulldown – 60 lbs –  3 sets x 10

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. You do the math. 

Back Extensions – 25 lb. plate 3 sets x 10

Barbell Curl – 30 lbs. – 3 sets x 10

Incline Dumbbell Curl – 12.5 lbs – 3 sets x 10  Gonna go for 15 pounders next time. 

Alternate Hammer Curl – 1 set at 17.5 lbs and the last 2 sets 15 lbs. 10 reps

By the way, I haven’t mentioned this but there is a one minute break between sets. Take the rest time so you can pump out another hard set.