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Back workout in detail; New T-Bar row option for the Titan is here!

Wednesday, September 13, 2006 by  
Filed under Daily Blog


I’ve started to think of Wednesday as the “eye of the hurricane” because it’s the only day of the work week that I don’t train with weights. It’s a brief lull that allows me to sort of catch my breath before the next three workouts. I’m glad I put that day off in there right after back day: back day has become one of my most difficult, yet satisfying workouts.

Speaking of back workouts, I forgot to post mine last week, so here is the back workout I’m doing for the first three weeks of my bulk:

4 x 12 Low cable rows (narrow, palms-in grip)
4 x 12 Lat pull-downs (wide grip)
4 x 12 One-arm dumbbell rows
4 x 8 Deadlifts

Actually, last night I substituted T-Bar rows for the low cable rows because I got my brand new “John Stone” T-Bar row attachment for the Titan in yesterday and couldn’t wait to try it out! For pictures and a rambling video in which I attempt to explain why it’s called the “John Stone” T-Bar row, go here. Next week I’ll return to my scheduled back workout as written. I’ll be adding T-Bar rows again when I change things up in 2 weeks.

Astute readers may have noticed that I only do 8 reps per set for my deads, which is a bit of a departure from my normal rep scheme. That’s because with deads I like to go very heavy. Heavy deads are tough, but I derive a lot of satisfaction from lifting heavy objects off the ground. Maybe there’s a little powerlifter in me after all? 🙂

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