My Back Workout - Sunday 12/28/14

My Back Workout

(Upper Body Pull Workout)

Frequency is the key to my workouts these days. So I don't generally stick with one muscle group like a typical bodybuilding workout.

I have a major muscle I work for that day but I also add in other muscles as well.

Yesterday was a pressing day. Bench was the main lift.

1. First exercises was neutral grip pull up.

• Done with a 25 pound weight.
• as many reps as possible in 5 minutes.

2A. Seated Row

• Wide grip
• 5 sets of 5
• Last set was for maximum reps.
• Added a strict drop set.

2B. Floor Press

• Heavy. But doable.
• 5x3
• Last set was for maximum reps.

3A. High T-bar row

• 4x8

3B. Cable Lateral Raise

• 4x12

4A. Lat Sweep

• 4x12

4B. Band Push Down

• 100 total reps

4C. Cable Biceps Curls

• 4x12

My Workout - Back Training 04-010-09

Back Workout

Chin Ups 4x10
Neutral Grip Chin Ups 3x10
One Arm Row 3x10
Hammer Row 4x10
EZ Bar curls 5x15

That is it for week 2. I like 10's much better than 12's even though it is only a difference of 2 reps.

Working the backside ~ 07/21

Back Side Workout

Weight Training Journal For Saturday


Lunge
Lunged onto a 6" box
3 - 135 x 6
First time onto a box so I went a little lighter than normal

RDL
3 - 335 x 6
HARD

Learn more about the RDL

Chins
3- 45 x 4

Pull Down Behind the Head
3- 170 x 8

DB Bent over Rows
3 - 80 x 6

Bicep Curls
monster drop set
135 x3, 125 x3, 115 x3, 105 x6, 95 x3

Rear Delts
reverse peck deck
3 - 50 x 12

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

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Back - C1

Back Workout

Weight Training Journal For Tuesday

Chins
5 - 35 x 5, Rest ~ 1:30

Bent over Rows
5 - 225 x 5, Rest ~ 2:00

Pull Down ~ Close Grip
3 - 200 x 4, Rest ~ 0:00
into
Pull Down ~ Wide Grip
3 - 160 x 6, Rest ~ :45

Seated Rows Close Grip
3 - 210 x 4
Rest ~ 0:00
Into
Seated Rows ~ Wide Grip
3 - 160 x 6, Rest ~ :45

Reverse Pec Deck Rhomboid Squeeze
3 - 50 x 12, Rest ~ :30

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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Back - Week A2

Back Workout

Weight Training Journal For Wednesday

Started off today with cleans and split jerks. Did about 10 sets of 3 and 4.

Chins
5 - 25 x 5, Rest ~ 1:00
They were easy today, 35 next week.

Bent over Rows
4 - 225 x 6, Rest ~ 1:00

Seated Rows Close Grip
5 - 190 x 10
Rest ~ :45

Pull Down ~ Close Grip
4 - 160 x 12, Rest ~ :45


All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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Week A1 - Back

Back Workout

Weight Training Journal For Thursday

Chins
5 - 25 x 5, Rest ~ 2:00

Bent over Rows
3 - 205 x 6, Rest ~ 2:00

Pull Down ~ Close Grip
3 - 200 x 6, Rest ~ 2:00

Pull Down ~ Wide Grip Behind Head
3 - 140 x 12, Rest ~ :45

Seated Rows Close Grip
5 - 160 x 12
Rest ~ :45

Pull Overs
3 - 50 x 12, Rest ~ :30
These were on a decline bench.
This is the first time I have done these and I liked them,
next time I will have to use more weight


All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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Hypertorphy ~ Week B1 - Back

Weight Training Journal

Back - Hypertrophy

Weight Lifting Journal

Chins
3 - BW x 10 Rest ~ 1:30
These were done with a wide grip.

Pull Downs
3 - 150 x 10, Rest ~ :45
Close grip.

Pull Downs
3 - 150 x 10, Rest ~ 1:00
Pulled behind head, wide grip.

Pull Downs
3 - 150 x 10, Rest ~ :45
Leaned back far and held that position. Used a close grip.

Bent over Rows
5 - 135 x 10, Rest ~ :30

Lat Sweeps
3 - 100 x 12, Rest ~ :30

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS

powerlifting
bodybuilding weight training powerlifting


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