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6/6/2014 1:53:47 PM - Mark Dugdale
Back Workout 6.5.14

Here is a back workout I did on Thursday morning this week. As I mentioned in my previous training log post, I am approaching all my workouts as secondary/pump training sessions. Fewer intensity techniques, lighter weight and pump focused exercises will be employed for the next 2-3 weeks. The goal here is to recharge a bit before beginning the next 12 week Mountain Dog Diet program by John Meadows leading up to the Mr Olympia in September.

Here is the workout…



Seated Cable Pull-downs

I utilized one of my favorite attachments for this exercise – the MAG Supinate Close Grip. I attached it to the lat pull-down.

All the MAG attachments are awesome, and the particular one I used is available here: MAG Close Grip Supinate

I did 2 sets x 15 reps to warm up and then 4 sets x 10 reps with one minute rest breaks between sets.

*On these I really focus on driving my elbows down and flexing my lats and middle back as hard as possible on each rep. I also don’t fully extend my arms to keep constant tension on the lats and to keep my biceps out of the movement as much as possible.

Wide Grip Seated Cable Rows

I used a wide straight bar attachment and utilized an overhand/pronate grip.

Perform 4 sets x 10-12 reps.

*I struggle with performing these properly so to ensure my form is perfect I hold the weight in the contracted position for 1-second on each rep. If you can hold the bar with it touching your lower chest you get bonus points. This method ensures your actually working muscle and not simply moving weight.

Seated Hammer Rows

I used a unilateral seated Hammer Strength plate loaded machine for this exercise. I typically do each arm independently, but did both at the same time today, using a semi-pronate grip.

Perform 4 sets x 10 reps.

Dumbbell Pull-overs

Typical Meadows style on these lying on the bench vs across it. Work the stretch and don’t come up all the way to ensure constant tension on the lats. I kept rest periods to 45 seconds.

Perform 4 sets x 10 reps.

That concluded this back workout!




Train smart,
Mark Dugdale


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