Tag Archive: underhand grip

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

Got up this morning feeling pretty solid, so I headed to the gym before my job started to get some work done.  Fewer workouts this week and more rests as I get ready for Saturday, so had to keep the intensity up for the workouts I do, with the time I have.

Had a list of the workouts I wanted to do, so I just steamrolled my way through the gym – stayed flexible on the order of the exercises, and just jumped to a new space if it looked empty.  Didn’t want any frickin downtime waiting for a station.

Chest Supported T-Bar Rows(midway grip, arms at 45 degrees, 45 sec rest b/w sets)

1 plate x 15
2 plates x 12
3 plates x 10
3 plates x 10
3 plates x 8
3 plates x 6

Superset Standing Military Press and Face Pulls (45 sec rest)

95 x 12 / 80 x 5 (this cable machine felt heavy as FUARK)
95 x 12 / 70 x 10
95 x 12 / 70 x 7
95 x 12 / 60 x 10
95 x 6 / 40 x 10

notes:  this particular cable machine was heavy and grindy, not smooth at all.  Needed to dial the weights down on the Face Pulls just to get them done.

One Arm DB Row (supporting leg extended back for all sets except final set, 45 sec rest b/w sets)

80 x 8/8
90 x 8/8
100 x 8/8
100 x 8/8 (supporting knee directly under hip)

notes:  When I use the bench for 1 arm DB rows, I find the placement of my supporting leg makes the exercise harder or easier.  If I row with my left, my right hand is on the bench, and if my right knee is right under my hip, it makes the reps easier.  So I like to start with that right leg extended almost straight back, only bringing the knee as I am trying to squeeze out the last few reps.  I think Pakulski said in a video that it keeps you from assisting with your offside lat, makes sense to me I guess.

DB Twist Press (60 sec rest)

45s x 10
50s x 10
55s x 10
60s x 8
55s x 10
50s x 10
45s x 10

notes: Climbing my way up the ladder, then back down.

Underhand Pulldown (hands slightly inside shoulder width, 45 sec rest)

150 x 10
165 x 10
180 x 10
195 x 10
210 x 9

notes: I have tried shoulder width, and find just inside shoulder width more comfortable.

Widegrip Machine Row (elbows kept high, 45 sec rest)

210 x 8
195 x 10
180 x 12
150 x 15

notes:  climbed up the ladder on the pulldowns, climbed back down the ladder on the rows

I was starting to fade pretty hard at this point, but grit my teeth and headed to the cables for some light shoulder work.

Leaning Cable Strict Side Raise (Zero rest, back and forth arm to arm)

10 x 15/15
15 x 15/15
20 x 15/15

Strict Rear Delt Cable Fly (30 sec rest)

17 x 15
17 x 15
17 x 15

notes:  it was light but I was toasted so I had to grunt hard to squirt these reps out with good form.  Straight arms, pop back and squeeze that pencil b/w your shoulderblades!

Once I barely got through these sets, I knew I was done for, so the volume was just right (having cut out cleans and shrugs and so forth).

Then walked to work in a snowstorm, bleh.

Weekend Spin & Back

I meet with the Personal Trainer during the week, so the weekends are my own.  But I have had a lot of lazy weekends in my life, and so if I feel I have the time and the energy, I am going to do a little more.


Saturday WAS a day off.  I slept in, played video games, generally vegetated.  Sunday I got up to go a morning spin class with my neighbour.  Spin class was great!  Best one I have had in a while.  Song 5 was GnR Paradise City, and there was a 2 min power race near the end (guitar solo) that blew my mind, it felt so good.  Eyes were closed, sweat dripping, legs were pumping, it almost started to feel euphoric.  Song 6 and 7 I was still feeling blasted, recovery time was imperative.  One of those Spin classes where you can cruise on the good vibes for the rest of the day.


But the time at the gym wasn’t over!  I had warmed up, now time for some Back!

Row Machine (overhand grip):  90 lbs x30, 25, 20, 15, 10

Superset – underhand cable row (105 lbs) & neutral grip pulldown (105 lbs):  20/13, 20/15, 20/15

Superset – reverse pec deck (40 lbs) & straight arm pulldowns (40 lbs):  20/20, 20/20, 20/20


The workout felt great!  And even better, it was short!  I could have done cardio after, but I felt like Spin before had me covered.

The 100 reps of machine rows felt good, I wasn’t going all out because I knew I had a lot more to go.  That’s why the reps are so proportioned, I stopped at that rep on purpose.  Not that it didn’t get hard by the end, but this was my first run through this workout, and I wanted to keep the intensity down while I checked out how it felt.  A test run, if you will.  Still, I kept the traps down and squeezed on the contraction.  Rest was determined by how far away I was from 100, so after doing 30 reps, I waited 70 seconds.  My rest periods were, respectively:  70s, 45s, 25s, 10s.  So it gets real hard by the end!


I had never supersetted back exercises before, so the weights weren’t crazy, but the reps were high, 20 is a lot of reps for me for a set.  The underhand grip cable rows felt good, heavy but quite doable, but when I jumped over to neutral grip, my grip was shot and my back was tired!  Try as I might, I couldn’t do 20 reps on the back end of that superset.  Each time, the underhand was fine, but I couldn’t get er done on the neutral grip.  So if I run this again, underhand weight goes up and 105 is where I stay on the neutral superset.  By the 3rd set, I had a real nice pump going on in my back, which is a nice feeling with such a large area muscle.

neutral grip pulldown

I wanted to do rear delt flys the way I wanted to do them.  I didn’t want dumbbells, they feel awkward, I wanted either the cables or the pec deck with the free moving bars.  There was a guy doing tricep stuff on the cables, and the machine I wanted was tucked away up in the “personal trainer” area, where PTs take their clients so they can work out with less traffic.  But that area was empty, just roped off and empty.  So I went to the person working the desk, and asked if I could go there.  She said that was only for people who have paid for a PT.  I said but there is noone there!  She hummed and hawed for 30 seconds, but then gave me a clip on id and told me to go ahead.

The flys and the straight arm pulldowns felt not too heavy, so I just focused on the SQUEEZE, exploding on the flys and squeezing a pencil between my delts and then slow on the negative.  Same with the pulldowns, down hard and up slow.  They are lightweight exercises, for lesser used muscles, a good ender.

reverse pec deck

I considered doing some pullups, but the back was tired and the grip was gone, so I happily called it and went home.  Great day at the gym!

See you tomorrow, back to the regular schedule!