World Gym workout part dieux: The Back!
Continuing with my quest for the ulitmate two weeks of, mind-blowing, muscle-blasting, euphoric-inducing, iron-moving, I drove to the World Gym Carson City at 930 PM (Yep, I’m a non-sleeper….averaging anywhere from 4 to 5 hours on a good night). Sometimes my own personal sleep deprevation thing can be a curse (for obvious reasons, I would suppose) but at other times, such as being the only one in the gym, it can be a blessing. At any rate, I very much looked forward to blasting my back tonight, as the World Gym is a large believer in Hammer Strength machines….and I do love me some Hammer Strength machine (let’s face it, you’ve got to love a machine that, if you know how to sit down, will blast the intended muscle to no end). So without further ado, here’s the routine I followed tonight. As a bonus for drudging all the way through my blog, I will include my hotel diet at the end.
As is typical, I started the night with wide-grip pull-downs as a warm-up 4 X 30 with 130 pounds.
The rest of my workout was completed with only thirty seconds of rest between sets and is done in an attempt to recreate the famous blood volume training sessions of Craig Titus.
Footnote: you will never find a better way to get a fantastic pump, burn the intended muscle, and force new growth if you are stagnant, than blood volume training.
Supersetted T-bar Rows (6 X 15 with 90 pounds) and Close grip barbell shrugs (6 X 15 with 225)
Hammer strength Iso-lateral pull-downs (8 X 20-10 with 275 - 140)
Dumbell shrugs (4 X 20 with 65 pounders)
Hammer strength Iso-lateral low pulls ( 6 X 15 - 10 with 180 - 90)
Super Tri-set: Wide grip pull downs, Low pulleys, and Matrix horizontal Iso pulls (6 X 15 with 160 - 80)
Workout time: 40 minutes
Workout rating: 8 plus.
While I had a pretty brutal workout, and don’t get me wrong as I was a frying when I left…I felt as though I could’ve put up a rating of ten, if I would’ve put on a little more weight and a pushed a few less reps during my beginning exercises. Oh well, whatcha gonna do, right? I can still feel the blood a pumping for sure. And at the end-o-the day, that’s what it is all about, yes?
BONUS ROUND: for you folks still pluggin’ away….here’s my hotel based diet for the day.
10 oz. Turkey Breast fillet (microwaved, with one egg) It’s good, give it a try sometime.
3 oz. Leafy Spinach (a super food btw)
4 oz. FLAX PLUS pumpkin raisin crunch cereal
3 cups of non-fat yogurt with three scoops of weigh protein
4 oz. of Orange Juice taken directly after workout (for anabolic boost)
4 egg-white omelette with 2 oz. of leafy spinach and chopped almonds, filberts and virgin peanuts
2 Low-sugar DETOUR energy protein bars
Happy almost Tuesday to everyone, come back tomorrow for a recap of my leg-day…typically, I end up making myself sick on leg day due to the load I push and pull, so if you’re into reading about that sort of thing…first off, there may be no help for you, but secondly, maybe there will be some good reading just for you. Carson City……Good night and I love you……….
June 19, 2007 at 7:15 am
Some real nice volume there on the back. I’m sure you felt it. How did that Flax Plus pumpkin raisin crunch taste? Sounds weird yet interesting.