Body And Fitness Blog

Tuesday - back

I tried out a new gym today, one that is more suited to bodybuilding (it has heavier machines and free weights). It’s the same gym that my brother uses and he seems to enjoy using it, with a bit of luck we’ll be able to train together and help each other out.

As I was in a gym that had free weights, I figured I would add a new exercise to my back routine that I can’t do in my current gym, bent over barbell rowing. I’ve not done this exercise since I was in my late teens, so I opted for a fairly easy set just to get used to the exercise again. I estimate that the barbell weighs 15kg, so my weights include the weight of the bar. I used just the bar for a quick warmup set then went into my proper sets:

• 35kg x 10 reps
• 35kg x 10 reps
• 35kg x 10 reps

This felt good, but as I always remember from doing this exercise as a teenager, it was always my forearms that gave out way before my back, and it was the same today. I’ve got some wrist straps on order, I’ll use them next time and go a bit heavier.

The next exercise I did was the wide grip cable pulldowns, which is one of my favourite back exercises. I currently use a machine down my local gym which isn’t very good, but today the gym had a regular cable pulldown machine, with a wide grip bar, much better! Unfortunately, the machine’s weights are all in lbs and not kilos, which is a bit confusing if you’re used to dealing in kilos.

• 90lbs x 10 reps
• 90lbs x 10 reps
• 90lbs x 10 reps

After wide grip pulldowns, I moved onto seated cable rowing, which I try to do in a heavy duty fashion, taking as long as possible over the contraction, hold and relaxation of the rep. This time round, I didn’t actually count how many seconds I spent doing each set, like I usually do. I think I was probably doing these sets a bit quicker than usual, maybe 50 seconds per set, which isn’t good enough, I should be spending at least a minute on each set. Again this machine is in lbs as well, which is a bit confusing for a simpleton like me!

• 75lbs x 10 reps
• 90lbs x 12 reps
• 105lbs x 10 reps
• 90lbs x 10 reps

I ended up doing a pyramid because I realised that 75 wasn’t heavy enough by a long way, then the next set still felt lighter than I’ve been used to in my local gym. Thinking about it, if I usually do 50kg on this exercise, i should have been looking for 110bs to get the same workout. Next time, I’ll do three sets at 120lbs.

My last exercise today was close grip cable pulldowns which is the best exercise to finish back on because it pulls in the biceps meaning that even though the back is fatigued from the other exercises, the biceps help out and allow you to get some more work done on the back. Again this machine was in lbs, but it goes up in 10lb increments rather than 15lb increments like the other cable machine.

• 130lbs x 10 reps
• 130lbs x 10 reps
• 130lbs x 7 unassisted reps, 3 assisted reps

On this last set, my grip was fading fast, and at one point I had to adjust it slightly, resulting in me nearly letting go of the bar and dropping all the weight back down. I need to strengthen my grip somewhat, so tomorrow down the gym, I’ll be doing some holds to improve my forearm strength and endurance.

Last exercise I did today was some abdominal work. This gym has my favourite piece of equipment for doing ab work - a decline sit ups bench. I stick the bench up the top of the ladder to give it the steepest incline, then get on and do my sets. I would have liked to be able to do three sets of 20, or even 30 reps, but my abs are weak at the moment, and that’s my fault for not doing enough training on them recently. I managed three sets of 12 reps on this, will aim for three sets of 15 reps next time.