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9/2/2014 5:36:08 PM - Mark Dugdale
Back 9.1.14

This is what I did Monday morning for my primary back workout. I’m entering the tail end of John Meadows Carnage Program as I head into the final weeks leading to the 212 Olympia on September 20th. Here is what the workout included…

One Arm Barbell Rows

This exercise has been a staple in my back training, but it’s been a few weeks since I did them…they felt awesome!

Set 1 x 14 reps with one 25lb plate (warm-up)
Set 2 x 12 reps with two 25lb plates (warm-up)
Set 3 x 10 reps with three 25lbs plates (warm-up)
Sets 4 thru 6 x 8 reps with four 25lb plates

*Perform a few warm-ups and then do 3 sets of 8 reps with a decent weight. Don’t get sloppy and keep the hip closest to the bar a little higher to facilitate a better stretch in your lat when extending your arm.

Cable Rows

Set 1 x 12 reps with 170lbs (warm-up)
Set 2 x 10 reps with 180lbs
Set 3 x 10 reps with 190lbs
Set 4 x 10 reps with 200lbs

*I did these with single handles (D handles) to semi supinate during the contraction and to give lower lats a bit more targeting. The key is to sit up perfectly straight through the whole movement and concentrate on driving elbows back and squeezing low lats.

Face Pulls

Set 1 x 12 reps with 110lbs (warm-up)
Sets 2 thru 4 x 10 reps with 140lbs

*This week lean back a bit and pull the rope to your chest. I held each rep in the contracted position for a split second.

Dumbbell Pullovers

Sets 1 thru 3 x 10 reps with 80lbs

*Standard form lying on the bench vs across it. Keep your lats flexed the entire time.


Sets 1 thru 3 x 8 reps with 40lbs on the cheater/chin assist machine

*Use a wide pronate grip and perform your reps with perfect form.

Prone Shrugs Superset w/Banded Good Mornings

I’ve been trying to give my upper/middle traps some extra work so I added pronate shrugs to John’s Banded Good Morning finisher.

Sets 1 thru 3 x 12 reps with 80lbs (prone shrug) -> immediately to banded good morning x 20 reps

*On the prone shrug lay face down on an incline utility bench set to about 45 degrees. Perform your 12 reps with a 1-second hold in the contracted position on each rep before moving immediately to banded good mornings with this: elitefts™ Pro Strong Resistance Band.

That concluded this back workout!

Train hard,
Mark Dugdale

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