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***2011 Mid America Pro-Am Info Here***

Backdom

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2 replies [Last post]

Sat, 2010-08-14 21:22

Kori Propst

The season is in full swing guys. Time to lock and load for a no-nonsense prep! http://peakofmind.wordpress.com/

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Backdom

Great back workout Joe and I did yesterday- feeling it all through my traps and upper back today.

Started off with 4-5 warm ups on wide grip seated cable row, then as it got heavier moved into supersetting with DB pullovers. DId 4 SS then moved into supersetting DB pullovers into sumo deads on one platform (3"). Worked up to 225 and was getting 12 reps then supersetting into wide grip pulldowns. Finished with 3 sets of DB SLDL to get more ham work. These always get my back though-- one of my favorites for my back!

Today: woke up, went to the office, hopped on the treadmill, and ran 6 miles. Progressively increased speed approximately every 10-15 minutes. Great run! Felt awesome! 5K planned for 8-21!

Tue, 2010-08-17 17:07

#1

Jannette

Focus forward...

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Kudos to you! I don't think I'd last 5 minutes yet 5K on a run. Good luck.

Sun, 2010-08-29 17:26

#2

Kori Propst

The season is in full swing guys. Time to lock and load for a no-nonsense prep! http://peakofmind.wordpress.com/

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Joined: 2009-01-24

Points: 0

Friday's workout has left my upper back and rear delts point tender and my hams in a place where any movement is painful.

Combined back and hams.

3-4 warm ups with close grip pulldown progressive in weight until I reached a set of 4, finishing with a double drop; ss into smith bent over rows after warm ups.

B.O Rows no lower than 10 reps for a few sets than decreasing weight for a couple higher rep sets ss into straight arm rope cable pulldowns.

2 easy warm ups of DB SLDL then 4 more sets of DB SLDL (working up to a weight I could get 6 reps with) into prone ham curls increasing weight progessively to 4 reps then drop sets.

45 minutes. Done.

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