Back Workout: Monday 13th April 2009

13 April 2009 | Back Workouts | Tags:

Trained in my local gym today which means I can’t really have a good back workout, maybe I should rephrase that as have a heavy back workout.

First exercise was seated cable rowing, which doesn’t go heavy enough for me, so I have to do some very slow reps to get a workout from it. I did a few warmup sets to start off with, then went into my working sets.

  • 20kg x 12 reps (warmup)
  • 30kg x 12 reps (warmup)
  • 40kg x 12 reps (warmup)
  • 50kg for 1 minute done heavy duty style (4 secs positive, 2 secs static, 4 secs negative)
  • 50kg for 1 minute done heavy duty style (4 secs positive, 2 secs static, 4 secs negative)
  • 50kg x 12 reps, done quick, holding the static for 2 secs and really squeezing it in

After the seated rowing I moved onto the lateral machine in the gym, which mimics the workout you would get from doing wide grip cable pulldowns, with one slight exception. When you use a lat machine, generally they are designed so that the handles come down in line with your shoulders, if you tried this with a bar, it would bang on your head and thus not allow this. By bringing the handles down in line with your shoulders, the machine can isolate the lats more so than using a wide grip bar on a cable pulley.

  • 75kg x 12 reps
  • 80kg x 12 reps
  • 75kg x 12 reps

After doing the lat machine, I moved back to the cable pulley machine for my close grip cable pulldowns, again I don’t have enough weight to do this exercise as effectively as I would like, so instead I do these reps much slowly to offset the fact that it’s a bit light.

  • 50kg x 12 reps
  • 50kg x 12 reps
  • 50kg x 12 reps, really slow on the negatives, my lats were killing after this!

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