Pain is Temporary…
So today I lifted later than usual because I had a to drive an hour away to interview at a job fair for a membership sales position with XSport Fitness (we’ll see how that pans out). When I got home around 12 and was pretty tired, but I took a nap, watched "Old-School Bodybuilding" –(under my videos) then drank some coffee and whey and went to work.
I consider back day to be the 2nd most important lifting day (behind legs). So as usual, it was all business at the gym today. I started with wide-grip chins, doing 5-6 sets for 70 reps (I promise next time I’ll attach a 24/45 and do weighted chins). Then I went over to bent-over BB rows, doing 275 x 6/5/5/4…which was ok. I guess sometimes when you doing a workout it’s give and take as far as maintaining intensity. I made up for it during t-bar rows: 4 sets with 5 plates, getting 6-8 reps..last set was a Giant-Drop set, I stripped one plate, repped it out, stripped another plate, repped it out, etc. until I only had one plate on. Intensity is the word I think.
Then I went over to do some Hammer-Strength overhead plate loaded rows. I did 4 sets with 4 plates on each side, and got 10 for my best set, which was a PR. Last set was the most intense drop-set that I ever did with this machine…4 plates x 8…3 plates x 8…2 plates x 20…and 1 plate x 50. After this my grip felt that ****. I tried to do some Lat-pulldowns and they were ok, I could only do 3 sets with 180 x 6-8. Seated cable rows were next, 4 sets for 180 x 8-10, with a drop set attached.
I felt like really making my back pay today so I jumped on the Hammer Strength pullover then high row machine and did 6 more sets. After this I really had nothing. I can’t wait to wake up tmrw because I know my back is going to be sore as hell. But that is what it’s all about…Am I right? I have shoulders/hams tmrw (unless I take it off pending DOMS) and 5-7 miles, so pray for me…ha.
If your back workout is where it should be, make some improvements. You might get by sometimes with other weak bodyparts, but having a barn-door back and shredded wheels wins competitions. Stay Hungry my friends…
Happy Lifting
