Pumping Iron

Today was Back day, what a great follow-up to Chest Day, which of course was yesterday.  I’m switchin’ up some things to spur new growth, so today I started with Hammer High Rows to warm-up my back.  4 sets, I got 7-10 reps with 3 plates on each side–I really felt this in my Lats, so that got me a little excited.

I move onto Smith-Machine Bent-Over Underhand Rows, because for the next 4-6 weeks, I’ve decided to try and focus more of my attention onto the lower lats.  Even with 265 on the machine, I still got 7-10 really nice, controlled reps.

Onward to Overhead-Loaded Hammer Rows–I am quite fond of this machine.  First set…Bam! PR…4 plates each side x 12.  Next set..add a 25..Bam! Another PR for 205 x 5 reps.  Last set was like this…205 each side x 5…4 plates x 5…3 plates x 10…2 plates x 20 and finally one plate x 40.  That is one of my all-time favorite drop-sets and afterwards my grip (and back) were really feelin’ it.

Jump to underhand pulldowns…3 sets, 180 x 6-10….Seated Rows were last…200 x 6-8…4 sets.

Can’t go home without training the calves though, Am I right?!  Seated raised, 4 sets with 135 x 6/6/6/6.  Standing Calve Raised…180-220 x 4 sets x 10-6 reps.  Then some nice Donkey Calf Raises…4 sets…400lbs….6-10 reps.

Aaaaaand we’re done.  And I had to run around today so I missed lunch! I know heart-breaking right…we’ll I’m going to down some Subway then come back and eat some nice Ground Bison I got from Wholefoods with Spicy Sweet-potatoe Fries.    Mmm MMM Bitch!  Have a good one…

Happy Lifting….P.S. Franco’s development is something to strive for.

This entry was posted on Tuesday, November 10th, 2009 at 3:02 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.