After a nice run Tuesday- 2 miles on Perdido Key Beach- It is time to get back in the gym. A little play on words there, it is Back and Bi day.
After some spark and muscle strength I was ready to go and pumped for my lift. I really like that the supplements help me physically without causing jitters, and that I can very clearly feel the strength difference when I take them. Without the supplements I don’t lift as much and feel sluggish throughout the hour plus I am in the gym.
Anyway, back to the workout. Before laying out the workout for you, I want to explain to you my thoughts about single arm rows and other forms of rows. No matter what routine I follow, I make adjustments for these exercises. Since I am working for size and strength, I want to taxed my muscles as much as possible and in as few reps as possible. Hence the typical 4 to 6 reps of heavy weight for strength gains. As much as I like Jim Stoppani and his research and workout routine, I still modify his back routine slightly. I believe that in order to lift big in the shoulders and chest, you have to be able to pull big with the back. Your back controls the weight as you lower it, and helps to stabilize everything as you lift back up. Have you ever seen a heavy lifter or world record holder with a small back?
To modify the weight and reps, I ignore rep count on back days and setup heavy weight. Right now that means I use 100+ pounds for one arm rows. I strive to perform this exercise with the largest dumbbell in the gym. For now I am going to start at 100, it has just been too long since I hit the weights hard. The other modification is to do pull-downs using my body weight or as close as possible. With both exercises I do the recommended sets and just knock out as many reps as possible.
So now the workout for today:
- One Arm Row 4 sets of AMAP
- Seated wide grip Pulldown 3 sets of AMAP
- Standing Pulldown 3 sets of 12-15
- Straight arm Pulldown 3 sets of 12 to 15
- Reverse Barbell Curl 4 sets of 12 to15
- Incline Dumbbell Curl 3 sets of 12 to 15
- One arm high cable curls 3 sets 12 to 15
- Hip raise 3 sets of 30 reps
- Crunches 3 sets of 30 reps
- Oblique Crunches 3 sets of 30 reps
Don’t forget your protein after a day like today!!