Wanted so fukkin bad to do a back workout this morning! But the office gym was not-so-tempting this morning. Boil water advisory in effect in the city… so if I can’t drink it, I don’t want to bathe in it. No thanks Jeff. Not gonna do a day of work fresh out of a spray of untreated sewage. And I sweat too much in my workouts. So no office gym workout.

This made me cranky. I ALSO had an evening session with the Trainer, so I requested we do Back instead of Legs. I must have caught her in a moment of weakness, because she caved

warmup 6 min stationary bike

Closegrip Landmine Rows (45 sec rest)

50 + bar x 15
75 x 15
100 x 15
125 x 15
200 x 8


notes: I REALLY caught her in a moment of weakness, because she let me stack the quarter plates like poker chips on the last set and rock a few reps out with crap form! LOL As you can see by the pic, not so good form. But hey, all in the name of Supramaximal Training, saw in on Omar’s Youtube channel Burnin them last few fibers beeeeeeyatchhhhh!!! Poor form bropumps caused my PT to crack down on me on later movements, haha.

One Arm Landmine Rows (45 sec rests)

75 x 8/8
60 x 8/8
70 x 8/8
70 x 8/8


notes: Not happy with my form, so we dropped the weight and earned it with better contractions.

Underhand Individual Cable Pulldowns (45 sec rest)

180 x 12
220 x 12
240 x 12
260 x 12


notes: Real smooth action on these cables! Loving it!

Standing Cable Row (elbows high, 60 sec rest)

140 x 15
160 x 15
180 x 15
180 x 15


notes: Lovin that smooth action!

Widegrip Straight Arm Pulldown (30 sec rests)

80 x 15
80 x 15
100 x 15
100 x 15

notes: Used a straight bar that connected the 2 cable pulleys. A lot harder keeping the 2 arms synchronized, but once I got the hang of it, the weight could go up a bit again.

Planks(from elbows, 30 sec rest)

60 seconds
60 seconds


notes: Planks felt solid! Go go Adonis Belt! Which I assume is there… can’t see it, but F it, it still put in work! More of a Dionysius Fannypack, really

Weighted Hyperextensions (plate held in front, 30 sec rest)

25 x 15
25 x 15

Then I had to run off for my massage! Cranked hard on my hamstrings and my lats, they have taken a beating lately! My hams were like rocks, the poor RMT was working overtime!