It has been said, “If it ain’t broke, don’t fix it.” With that being said, I have discovered that my body reacts quite well to the traditional back/bis workout. I have been doing this for a few weeks now, but I think I will keep doing it for a few more before I decide to switch this workout up. What makes this workout so great?
Well for me, I have always struggled with arm development – especially biceps. This work out has delivered noticeable differences in the size of my arms within a matter of weeks. You get lots of bicep work from doing your back exercises, and then isolating them at the end is the icing on the cake. Without further, delay, this is today’s workout stats:
One Arm Rows – 3×10 95lb
Wide Grip Pull-Ups – 46 total (took 5 sets, no weight)
Cable Rows – 3×8 120lb
T-Bar Rows – 3×10 90lb —superset with
Machine Curls – 4×10 80lb
How did I feel?
I felt a nice pump when I was finished, not only in my arms but my upper lats too. I have been working on flaring my lats out more, but when I arrived back at my dorm I noticed that I have a nice V back from the front. I also noticed that my pull-ups are getting slightly easier. Last workout I was only able to do 40 in 5 sets. This may be due to the fact that I am losing weight, but regardless my strength is at least staying the same as far as my back goes. Overall, it was an encouraging workout.
Compare to previous Back/Bi workout:
The last time I did back/bis, I did bent over barbell rows instead of one arm rows. I aimed to do it again for this workout, but all of the power racks were occupied. I think that this substitute worked fine – it has been a while since one arm rows were on my pad. My t-bar rows also increased this workout by 10lb at the same amount of reps. That may tell me that I need to start pushing myself more because that is an unrealistic jump from one workout to another. I also did a different curl machine this workout and I think I liked it. Nice burn, comfortable and exhausting.
Other thoughts:
Well nothing exciting really happened to me today at the gym (I know right?), but I will say that I had a nice chuckle watching someone do calf raises. I’m not an artist, so I can’t really draw it, but I will try to articulate his motion through words. If I fail, my apologizes. Ok, it was a standing calf raise machine (where your head goes through the shoulder harness). When he went down, he did about a 45 degree bend in his legs then jerked the weight up and stood on his tip toes. Props to him if he grows from that exercise, I just hope he works out more often to share his weight-room wisdom with me.
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