Back Workout

Posted on | December 12, 2008 |

Yesterdays back workout has left my back very stiff today. I probably should have stretched a bit because I am paying the price for it today.

My workout consisted of:

Wide Grip Pull Ups
4 sets x 10 reps

Bent Over Barbell Rows
135 x 14 reps
135 x 12 reps
185 x 10 reps
225 x 10 reps

Hammer Machine Pull Downs
(2) 45 lb plates and a 25 lb plate on each side x 10 reps.

(3) 45 lb plates on each side x 10 reps

(3) 45 lb plates and a 25 lb plate on each side x 10 reps

Seated Cable Close-Grip Rows
130 lbs x 12 reps
160 lbs x 10 reps
200 lbs x 10 reps

Deadlifts
135 lbs x 14 reps
135 lbs x 14 reps
225 lbs x 12 reps
315 lbs x 10 reps
315 lbs x 8 reps

Cardio
I finished my workout with 15 minutes of interval sprints on the treadmill.
I ran at speed 5.0 for 1 minute, then sprinted at 7.0 for 2 minutes, then repeated until 15 minutes was done.

Category: The World According to Me
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Comments

One Response to “Back Workout”

  1. BrandC
    December 16th, 2008 @ 5:01 pm

    This is a very tough workout.

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