Wednesday, June 29, 2016

2 Hour Back Workout

I met a friend and did back with him today....so much volume, and I was definitely NOT used to it. That said, it was a killer workout and it was great to lift with someone for the added push/inspiration. For example, if he did a certain amount of reps, I was definitely going to match that, so as not to be embarrassed. Had I been alone, I know that I wouldn't have accomplished anything near what I did tonight.

Barbell Row
135/15, 155/12, 185/10, 185/8, 205/5, 205/5, 205/6

Chins
13, 9, 7, 6, 6, 5, 5 (51 total reps)
25lb/3, 50lb/almost 1

One Arm T Bar 
25/10 each arm, 25/10 each arm, 25/10 each arm,
Drop Set: 30/10, 20/10, 10/15- did the full set with one arm, followed by the other arm.
  * Not sure what to call this exercise.. it was showed to us by a trainer at this gym, so we decided to try it.

Low Handle Row Machine & Shrug Machine (superset)
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
   * The 10, 10, 10 row means that we did 10 full reps paused, 10 1/2 reps fast, and then 10 full reps regular. The 10, 10 shrug means it was 10 paused shrugs, then 10 fast shrugs.

* We concluded the workout with a farmer's walk holding 80 pound dumbbells in each hand. I had very little left at that point and actually lost the grip and dropped the weights about 3/4 of the way through.

* Great workout, but as I said, I just wasn't used to all of the volume.

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