Tag Archive: stepmill

Cut Day 87, Back

Let’s do it!  Cue the workout music.

All these Back workouts had me craving something different, so I put the word out looking for a DL buddy, and my PT kindly offered to join me Wednesday morning. I wanted lots of deadlifts, just to feel the movement again, and lots of assistance work. In order to keep the workout quickpaced, we shared the DL weight – low rep heavy work for her (4 or 5 reps), and high rep volume (10 reps) for me.

Deadlifts (double overhand, tap the floor, rest equals other persons set)

95 x 10
120 x 10
145 x 10
145 x 10
205 x 10
225 x 10
245 x 10

notes: These felt great! Glad to get back into some of these again, I missed them so bad I didn’t even mind doing 10 reps, much as I love low rep high weight.

Also VERY proud of my trainer! She hadn’t done DLs in months, hit a weight PR of 245 for 4 easy! (she used straps, I did not) I can definitely see 3 wheels in her future if she sticks with them. Here is her PR vid:

Parallel Grip Pulldowns(traded sets back and forth)

150 x 10
150 x 10
150 x 10
165 x 10


notes: Time now for the assistance, keep the form tight, control the movement, get a good contraction.

I figured you would rather see pics of my trainer than me, so I worked the camera during my rests You’re tired of seeing my dumb butt, I know this!

Underhand Cable Row (traded sets back and forth)

135 x 12
150 x 12
150 x 12
165 x 12

One Arm DB Rows (traded sets back and forth)

70 x 15/15
70 x 15/15
70 x 15/15


notes: I wanted to get a shot of her back working… but the booty just dominates!

Crossarm Pullover (traded sets back and forth)

55 x 15
77 x 15
99 x 15
99 x 15


notes: Time to start isolating and finishing it off. Never done these before, fun!

Incline Bench Cable Pullover (traded sets back and forth)

72 x 15
83 x 15
83 x 15

notes: First time doing these too, the lat isolations are always hard for me to feel, but if I keep doing these I think they have potential to really get in there.

post-workout cardio

10 min Stepmill
10 min Elliptical

10&10, just like all the pros do

Workout felt fantastic! I really enjoyed that one. A good workout partner makes all the difference

Tuesday Arms

Got to the gym nice and early for a quick one.  Real simple supersets!


Morning Arms (45-60 sec b/w all supersets)

A.  Superset 2H Seated Extensions & Incline Curls

80×15 & 30s x 8

80×15 & 25s x 15

80×15 & 25s x 15

notes:  the incline curls started out hard but when I dropped 5 pounds they almost got too easy.  I think I should have warmed up a bit first.

B.  Straight Bar Pushdowns & High Cable Curls

100×15 & 80×15

110×15 & 90×15

120×15 & 100×15

notes:  now that I was warmed up, I was able to keep ramping up the weight.  Everything felt good.

C.  Prone Rope Extensions & Rope Hammer Curls

60×15 & 80×15

80×15 & 90×15

90×15 & 100×15

notes:  I wasn’t sure how the extensions would feel lying on the ground, but they felt fine.  Start out by spreading the rope handles apart at peak contraction, but as I get tired I can keep the handles together to make it just easy enough to pump out a few more reps.

D.  Palms Down Wrist Curls:  20s x 15, 15, 15

notes:   a little more for the top of the forearms!

E.  Stepmill 20 min


And that was that!  Plenty of time to go home, eat breakfast, then go to work!