Back Workout: Monday 6th April 2009
Went for a workout with my brother today at his gym, suits me fine as it’s much more serious than mine and therefore has heavier weights.
First exercise today was the deadlift, and exercise that I enjoy immensely, as it gives you a sense of how strong you are, especially when you lift more than your own bodyweight, for reps! I started off with a warmup set then went into my working weight from my last session (two weeks ago), realised this was now a bit light and added some more weight, here’s the weight and reps I did.
- 60kg x 10 reps (warmup)
- 100kg x 10 reps (felt light)
- 110kg x 10 reps
- 120kg x 10 reps
- 120kg x 10 reps
- 110kg x 10 reps
I was pleased with the five working sets, and happy that I was able to comfortably increase the weight by 20kg.
Next up was seated rowing, which is another great exercise for building back strength, it’s a good compound exercise, pulling in the backs of the shoulders, lats, biceps and giving the forearms a bit of a workout too!
Last time I did 3 sets of 135lbs fairly comfortably, so this time I aimed to do three sets of 150lbs (the next step up on the weights).
- 150lbs x 8 reps
- 150lbs x 8 reps
- 150lbs x 8 reps
I was quite pleased that I managed the three sets of 8, though I think I will need to consolidate at this weight for a few sessions as it was quite hard!
Next up was the wide grip pulldowns, which I do to help work on the width of my back. I have to use lighter weight than I would on the other back lifts, but that’s standard for wide grip pulldowns.
- 120lbs x 9 reps
- 120lbs x 8 reps
- 120lbs x 10 reps
Last exercise to finish off my back workout was the close grip cable pulldowns, which are my favourite exercise for back. I had to use my straps on these sets because my grip was going by this point, and I also had my bro to spot me and help with a couple of assisted reps towards the end of my sets.
- 180lbs x 9 reps
- 180lbs x 8 reps
- 180lbs x 8 reps
That was it for my back workout, immensely enjoyable but absolutely knackering afterwards! I could have done with having a snooze afterwards, not going to work!
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