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I must have done something good the other day as my legs are pretty freakin’ sore!  Back attack today.  From the Traps to the Erector Spinae muscles, I am hitting it!

A) Pulldowns (5-6 sets x 6-10 reps) - These are done standard overhand style with a semi-wide grip.  The first 3 sets were just warm-ups.  The last set was to all out failure!  Today I did warm-up set of 10, 8, and 6.  Then I did 3 worksets of 8-10, 6-8, and 4-6.  I started at 100 pounds and worked my way up in 20 lb jumps to 200 for a solid set of 6.  I think for this last set I should strap up next time.

B) Wide-grip Low Cable Row (3 x 8-10) - We have 2 different pulldown/row stations in my gym.  One is definitely heavier than the other.  The only explanation for it would be the drag of the rods and pulley.  I used the heavier one today, whcih usually accounts for about a 10% difference in weight used.  I started at 160 and went up to 180 for a 2 sets of 8.

C) Closegrip T-bar Row (2 x 6-8) - I normally hit 1-arm Dumbbell Rows here.  But this was a time I wanted some variety.  I did want to stay with a movement that had my palms in a neutral position.  My other options were the Hammer Strength Iso-Row or even a V-bar Pulldown.  I opted for the T-bar gripping the close, palms in handles and worked my way up to 125 lbs.  This was a little awkward.  I usually take a standard bentrow grip on here and can usually handle 180 lbs pretty standardly.  Where the close, v-handle is makes it an uneasy leverage and hard to balance.

D1) Hyperextensions (2 x 15-20) -   I used my bodyweight only today and aimed for high reps.  I am very conscious of holding the top contracted position on these for a solid 1-second count…squeezing my glutes very hard.  I don’t pivot from the waistline on these.  I pivot from the hips.  More like a Romanian Deadlift, keeping my chest up and out and concentrating on pushing my sternum towards the floor. D2) Dumbbell Shrugs (2 x 6-10) - I worked up to a pair of 125 lbs dumbbells. Again, I am very conscious of form.  I drop my shoulder very far down.  I only initiate the movement with my traps…not legs and body momentum.  AND I make sure to hold that top contracted position for a full 1-second count.

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