Wednesday, February 8, 2012

Back Training

Sunday, Back day! Love it! For some odd reason I am holding my shoulders crooked in this picture, But I think you can still see the wideness of my back, which is what I wanted to show.

I think it is imperative to have a written plan every single time you walk into the gym. Now, that doesn't mean you need to adhere to the plan, and Sunday I didn't.

I decided I wanted to do lots and lots of chin ups. So after stretching I wandered down to my favorite power rack, I wanted to use that instead of the dual cable in the main room. The dual cable has an area in the middle with several different hand positions for chin ups and pull ups, but I wanted to listen to some really good Latin reggae and hip hop and just crank out chin up after chin up, watching in the mirror. I actually watch my abs, it helps to see them in the mirror, to maintain a tight core, make sure I don't use any swinging or momentum, and concentrate on the eccentric move. 

I listened to Orishas, I love them! 

Want to hear one of the songs that let's me do chin up after chin up? Here ya go! (Email subscribers will need to navigate directly to the blog to see the video below)

I did set after set after set. Then I did some back extensions in between. And more chin ups, over and over. The music kept me going.

I then did 4 sets of bent over barbell rows, in the same power rack. The off to the T-Bar row, with lots of weight. I came back for more chin ups. 

Up to the Low Cable Row.

Then I did barbell curls with the e-z bar. A male, much bigger than me was doing the same thing, with the same weight. He should have been using more.

Then triceps extensions with the same e-z bar.

I was done, my back was toast.