Back Workout: Monday 30th March 2009
I started off my workout with some wide grip cable pulldowns, using my gym’s lat pulldown machine, rather than a cable machine. The lat pulldown machine is quite good in that the handles come down in line with your shoulders, and because it isn’t a bar that hits the back in a much better way than using a wide grip bar.
- 72.5kg x 12 reps
- 77.5kg x 10 reps
- 82.5kg x 10 reps
- 82.5kg x 10 reps
After the lat machine, I moved onto seated cable rowing, which is a favourite exercise of mine for the back. My gym’s cable machine doesn’t go very heavy so I have to use the whole stack, and that’s still not heavy enough. I’m not bragging, it only goes to 50kg, which in terms of weight for the back is not that much.
- 50kg x 15 reps
- 50kg x 12 reps
- 50kg x 12 reps
After seated rowing, I went onto close grip cable pulldowns, similar in movement to a chin up or pull up. Again, I used the whole stack for this, not nearly heavy enough. The last few weeks I’ve trained at my brother’s gym where the machines go much heavier, and have really enjoyed being able to train with the heavier weights.
- 50kg x 12 reps
- 50kg x 12 reps
- 50kg x 12 reps
After pulldowns, I moved onto my last exercise which is shoulder shrugs for the trapezius muscles at the base of the neck. I used my wrist straps for this exercise as I don’t like limiting my workout by the training to the level of the weakest link in the chain, in this case the forearms.
- 28kg dumbbells x 15 reps
- 28kg dumbbells x 15 reps
- 28kg dumbbells x 15 reps
That was it for my workout, overall not a great workout in terms of adding any strength gains or encouraging any muscle growth, but good to maintain the existing strength and size until next week when I can train heavy agin.
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