Sept 17, 2012: Back – A new approach

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I am in the first picture.  The lovely lady in the other pic was my competitor that night. (She’s really sweet.)

My back is not thick enough.  Wider would be nice, too.  And let’s get real – if I’m going to gain 10 lbs of muscle before spring, it won’t be in my arms, will it?  Back  and legs.  Lots of people have said it, but I heard it most recently from Jay Cutler,

“Back and legs win bodybuilding shows.”

Legs are coming along nicely.  Why?  Because of the coaching I got to split legs into two workouts a week.  Why not back?  Because my back doesn’t recover fast.  It needs a full week.  I moved it up to the first workout of the week a couple months ago so I’d be rested on back day, but it has to be worked only once a week.  But can be worked twice on the same day if I wait long enough between workouts and divide up the exercises the right way?  Today was the first day of that new approach.

In the morning, I did rowing exercises for thickness.  I lifted as heavy as form would allow for 8-10 reps.  I’m getting stronger every week, but I’m a couple weeks away from my old PRs, I think.  I also did some Good Mornings to work the erectors and low back.   In the afternoon, I did pulldown/pullup exercises for width.  “Heavy” was relative considering my back was already sore.  Really wanted to get those reps more than the heavy weight.  Next week, I’ll switch and do heavy pulldowns in the morning and the rowing moves in the afternoon for volume.

Tonight, my back is thrashed.  In a good way.  It’s that pain we get addicted to – the growing pain.  I’m thinking an extra scoop of glutamine and protein before bed.  🙂

Total for day: 35 sets, 27,720 lbs moved around

9/17/12  Dumbbell Row in Back
5:00:26 AM  25 x 10
5:00:33 AM  30 x 10
5:03:02 AM  35 x 10
5:07:19 AM  45 x 17
5:10:28 AM  55 x 10
5:13:19 AM  60 x 10
5:21:59 AM  50 x 25

9/17/12  T-bar Rows in Back
5:22:11 AM  25 x 10
5:27:34 AM  35 x 10
5:27:37 AM  45 x 10
5:30:11 AM  55 x 10
5:32:59 AM  65 x 8

9/17/12  Seated Row in Back
5:39:40 AM  120 x 30  Drop set to 60#

9/17/12  Good Mornings in Back
5:42:30 AM  45 x 15
5:47:52 AM  65 x 10
5:48:00 AM  75 x 10
5:51:14 AM  75 x 10
5:56:41 AM  80 x 10

9/17/12  Roman Chair – Body Wt in Abs & Calves
5:59:29 AM  60 x 20
5:59:31 AM  60 x 20
5:59:33 AM  60 x 20

9/17/12  Band Assisted Pullups (wide overhand grip)
4:07:38 PM  100 x 10  Blue band
4:07:40 PM  100 x 10
4:07:54 PM  100 x 10
4:09:46 PM  100 x 10
4:17:38 PM  100 x 10

9/17/12  Pulldowns in Back
4:18:14 PM  75 x 10  Giant set – close grip front + wide back + push down
4:23:55 PM  90 x 10

9/17/12  Pulldown – Wide Grip in Back
4:24:16 PM  75 x 10
4:24:18 PM  75 x 10

9/17/12  Lat Pushdown in Back
4:24:24 PM  30 x 10
4:24:25 PM  30 x 10

9/17/12  Pulldowns in Back
5:29:35 PM  105 x 8

9/17/12  Pulldown – Wide Grip in Back
5:29:51 PM  90 x 8

9/17/12  Lat Pushdown in Back
5:30:02 PM  40 x 10

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4 Comments

Filed under Back, Competing, My Lifting Log

4 responses to “Sept 17, 2012: Back – A new approach

  1. One Fit Mama

    I love the total lbs moved stats, talk
    About empowering yourself!

    Like

  2. I agree with One Fit Mama, I loved the total pounds moved! Lovely photos of both of you ladies!

    Like

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