Day 2: Back Day

Some people refer to the back as the legs of the upper body.  Basically they mean it’s a shitty part of the body to train because it isn’t chest or arms.  But I love back day, it’s my favourite body part to work out and thus it’s pound for pound my strongest muscle group.  Working out your back hard will make you feel like a grandpa the day after and that’s a feeling that puts a smile on my face.  I’m talking about that good pain where you know you’re feeling the work you put in.

This workout was upper back focused.  I didn’t plan on that but the gym was pack so I had to make use of the machines and equipment available.  Normally I hate a crowded gym, but the boys were going after it today which pumps you up and can elevate your lift.  Normally on a back day I would hit some deadlifts, but I wasn’t into waiting around for a bar or rack so I freestyled this workout without deads.

Warm Up:

  • Stair climber for 5 minutes – just enough to get that blood flowing and to loosen up, not doing it for the cardio.  Save the gas for the workout
  • Static stretching and stretching with bands.  I personally target shoulder mobility because of the issues I’ve had in the past with dislocations.


  • Lat Pulldown with wide grip (dropset) – Pyramid up till max of 130lbs for 6 reps (3 sets).  Hit the heavy then drop down to light weight and focus on form while muscles are tired.
  • V Bar PullDown (dropset) – Start heavy 130 for 6 reps (3 sets).  Drop to light weight in dropset fashion and focus on form.  Feel the stretch and contraction.
  • Lat Pull Machine (dropsets) – Pyramid up to 85lbs each arm for 6 reps (3 sets).  Dropset fashion always lowering weight right after and hitting more reps focusing on stretch and contraction.
  • Bent over row – 110lbs for 10 reps (3 sets)
  • T bar row – 1 set at 90lbs for 12 reps, 1 set at 115lbs for 8 reps, 1 set at 135lbs for 5 reps, 2 sets at 90lbs for 10 reps

At this point in the workout I can barely lift my arms.  My back feels like I’m carrying a shield on it.  This is where you keep your head down and keep grinding it out.

  • Aussie Pullups – 4 sets for as many reps as you can till failure.  I hit 4 sets with about 15 reps average before failure.  These are a great alternative to pullups at end of workout.
  • Dumb bell Row – 3 sets at 60lbs for 8 reps.  Don’t cheat and be honest.  If need be drop weight and focus on stretch and contraction while leading the pull from the elbow.
  • Cable rear delt fly – 3 sets at 10lbs for 12 reps.
  • Lower back extension – 4 sets at 180lbs for 12


Soon to be “Johnny Two Plates”


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