Blog Entry
Friday was back day, my favorite day of the week. Not only is it the most convenient because I had bath my classes in the sports complex, immediately followed by a back workout, but it’s a friday meaning the weekend has begun. Felt good doing back, it’s been a while. Tried to use a new arrangement of exercises, and wow, usually it’s rare to feel your back being sore the next day, but since I’m writing this post a day late, I can say that it is being felt nicely.
I started with neutral-grip (aka hammer-grip) pullups, where I tried to work my way to a total of 25 reps. It’s a technique that was outlined in this month issue of Muscle & Fitness, where it suggested to try and reach 35 reps, but me being a heavy man, 25’s good for me for now. Instead of barbell shrugs, I decided to do dumbell shrugs, since it’s been a while (and all the squat racks were in use at the time), plus they make me feel good when I hold the 125 lb dumbells in my hand - the heaviest dumbells we have at our gym, so they’re a nice boost of confidence. Also, I tried straight-arm pulldowns as a finisher. Before when I tried them I didnt really feel them work, but this time, it worked nicely as a finisher, made my back feel pumped like it was arm day again. Anyways, here’s the rundown.
Neutral-grip pullups
7 X BW
6 X BW
5 X BW
4 X BW
3 X BW
T-bar row
2 x 6 x 180
1 x 10 x 135
DB Shrugs
3 x 15 x 125’s
1 x 40 x 60’s
Close-grip pulldown
1 x 10 x 120
2 x 12 x 100
Straight-arm pulldown
3 x 10 x 50
