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2/20/2014 5:59:56 PM - Mark Dugdale
Back 2.17.14

Continuing with the Executioner program by John Meadows and training at 5:30am means no training partner…now accepting applications, lol! Today was back and it seriously shocked my back as the reps were higher than anything I’ve attempted in the past. Enyoy!



Lat Pull-downs

Use a parallel grip that is moderately wide. I bought this attachment it worked great for this exercise: MAG Medium Grip Neutral

Set 1 x 10 reps with 100lbs (warm-up)
Set 2 x 10 reps with 110lbs (warm-up)
Set 3 x 10 reps with 120lbs (warm-up)
Set 4 x 10 reps with 180lbs
Set 5 x 10 reps with 190lbs
Set 6 x 10 reps with 200lbs
Set 7 x 8 reps with 210lbs ->drop to 160lbs x 5 reps

*The key is lean back slightly and drive the elbows down. John wanted 4 sets of 10 reps with 5 forced reps added to set 4, but I did a drop set since I didn’t have a training partner.

T-bar Rows

My gym is lacking a T-bar row that isn’t chest supported, so I did these with a neutral, close grip handle and a barbell attached to the floor.

Set 1 x 20 reps with one 25lb plate (warm-up)
Set 2 x 30 reps with one 25lb plate (warm-up)
Set 3 x 40 reps with two 25lb plates
Set 4 x 40 reps with three 25lb plates
Set 5 x 40 reps with three 25lb plates
Set 6 x 25 (failure) with four 25lb plates

*Don’t be sloppy, but get into a rhythm and just pump these out. John wanted 5 forced reps on sets 3-5, with set 6 being to failure. I didn’t have a spotter for forced reps, but just completing the 40 was murder. I had to stop at about 25 and rest a few seconds before doing another 5 reps…all the way until I got to 40 reps.

Dumbbell Pull-over

Sets 1 thru 3 x 10 reps with 80lbs

*Perform these as usual by laying on the bench and really working the stretch, keeping elbows fairly straight and not bringing the dumbbell above your face to ensure the tension remains on the lats.

Banded Hyperextensions

Sets 1 and 2 x 15 reps with bodyweight + band

*I looped this band under the front part of the hyperextension bench: EFS Pro Short Monster Mini Resistance Band

That concluded this back workout!




Train hard,
Mark Dugdale


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