Woke up, ready to tear it up.  Headed to the gym in the morning before work.  Time to try out a new back routine!

Got to the gym a little after opening, decided not to do spin, I would do weights first, then get those damn HIITs out of the way.

bent over bb rows:  (60 sec rest b/w sets)  185×5, 195×5, 205×5, 215×5, 225×5

rack pulls:  225×5, 235×5, 245×5, 255×5, 265×5

assisted pullups:  rotated twice through a widegrip set, underhand grip set and hammergrip set, 6 sets total, 30 sec rest b/w sets; W12, U12, H12, W6, U6, H10

closegrip row (100s):  120 x 30 reps, rest 70 sec, 35 reps, rest 35 sec, 35 reps

closegrip pulldowns (100s):  90 x 35 reps, rest 65 sec, 28 reps, rest 37 sec, 20 reps, rest 17 sec, 11 reps, rest 6 sec, 6 reps

cardio:  elliptical HIIT style, 1 min slow, 30 sec fast, for 20 min

back notes:  the idea behind this workout was to start off with compound movements, heavier weights, longer rest, lower reps, then do a bunch of pullups from different angles and build up the reps with low rest, then do a couple of pump sets.

The bent over rows and rack pulls are pretty light weight but tbh I don’t really KNOW my weight for those exercises, I don’t do them much, and when I do them I go high rep and low rest.  So this is me trying to build up some strength instead of endurance.  As I stick with the plan, I will find the sweet spot for weight, until then I am upping the weight slowly but surely, not a race.

But I start with strength.  Then pullups (assisted ones, I am too much of a fat bastard to do a regular pullup), for 6 sets, low rest, just tire me out with lots of sets and reps, lots of angles.

The pump sets, I wonder if the rep and rest scheme makes sense.  The goal is 100 reps.  Cut your weight about in half, do as many reps as you can do and when you stop, the number of reps left out of 100 is how many seconds rest you get.  So if you start off with 35 reps of row, you have… 100 – 35 = 65… 65 reps left equals 65 seconds rest!  The net effect of it all is, as you get closer to 100, your rests get crazy short!  The rows were maybe too easy, my rep numbers are waaaayyyy too even and consistent.  The pulldowns are more like it, I was struggling by that point!

For the cardio, I did what Les asked for, and varied my speed and effort.  Got on the elliptical, went relaxed pace for 60 sec, then upped the resistance by 15% and went as fast as I could for 30 sec.  Repeat that pattern for 20 min, and you are done!

I walked away from back day feeling torched!  I went off to work for a full day of work, bleh.

At lunch, I needed to get away from work, I was getting stressed.  So I decided… time for arm day!

Lunchtime Arm workout (supersets, 60 sec rest b/w supersets)

bench dips & cable curls (120 lbs):  12/12, 12/12, 12/12

smith machine closegrip press (70+bar) & db preacher curls (35 lb DBs):  12/12, 12/12, 12/12

overhead rope tricep extension (60 lbs) & incline hammer curls (30 lb DBs):  15/12, 15/12, 15/12

rope pressdown (150 lbs) and reverse barbell curls (60 lbs):  12/10, 11/10, 10/10

reversegrip tricep extension DROPSET 150×12, 120×12, 90×12, 75×12

notes:  I could feel my forearm tendinitis flare up right away on the bicep exercises, could even see the spreading redness patch on my forearm!  Damn!  I was REALLY looking forward to arms day too.  How frustrating!  I don’t WANT to rest you arms, I want to make you grow!  Instead I gotta give them more rest.  Just listen to your body, even when it’s shitty news.

I made it through 90% of the workout, I had a dropset of cable curls at the end, but I said F it and stopped after the tricep dropset.

With the smith machine press, a trick I saw on the web, you can use a suicide grip on the smith machine with no real risk, and keep the focus much more on your triceps!  Works well!  With the preacher curls, the tendinitis was so bad I used a reduced ROM on the left arm, just the bottom half of the curl, didn’t bring it all the way up, just couldn’t, so reduced ROM to get through the reps.

For the hammer curls, those didn’t hit my tendinitis as much, so I channelled my overall forearm frustration into a decent set of incline hammers!  Decent for me, 30 lb DBs are hard for inclines for me 🙂

Reverse curls was when the pain kicked in again, and I started to stumble on finishing the sets.  Reversegrip tricep DROP went quite well, but called it a day.

Those were my 2 workouts today!  How about you?  Any good workouts?