Back and Biceps – Lifting Log

Back and Biceps - Lifting Log

BackĀ and Biceps

Well, yesterday was my first official PT session. I felt great today actually, even though I was dreading some crazy DOMS in my hips… But nope. Today posed a different challenge. Now that I have scheduled training sessions with Sam, what the heck should I be doing on my other days at the gym? I have a feeling this is going to take some getting used to, but since I have a push day and a pull day (tomorrow and the following day respectively) coming up, I decided I’d get some back and biceps in.

I started today off trying to take some principles from Sam. I know my body is super tight. He’s proven it to me over the past few years. He’ll watch me do a movement and knows right away “You need to stretch X. Here’s how”. And the kicker is that he’s always right. I wanted to get my pullups in first in my training, so I tried incorporating band lat stretches in between every set. The cool thing is that since I stick to sets of 6, I was able to do each set super wide with really strict form. From there, I moved onto rowing since that’s a nice big compound movement. While there, I did some hip stretches from yesterday with the bands.

The second half of my workout was all about biceps. I’ve been ramping up bicep volume over the past few weeks, so I figure having half a day to train them probably twice a week isn’t overkill compared to before. I didn’t really know what to do for stretching here, so I just blasted my guns like it was nobody’s business. I still find it funny that my arms are relatively week even though I don’t think they look *that* small. Maybe I’m wrong.

At the end of my workout I wanted to get a few sets of squats in without Sam’s guidance. I wanted to practice what he showed me yesterday. I only got up to a plate on each side, which sounds ridiculous, but these highbar squats are much different than what I’m used to. My hips feel like they’re going to explode when I do these, so I wanted to practice holding them a bit in the hole too. I followed that up with some core since Sam says we’ll be ruining abs. One of his lifting lessons is that your core is extremely important for compound movements, so as you strengthen your core, you make otherĀ movements easier/better.

The Workout

ExerciseSets x RepsWeight (lbs)Comments
Super Wide Grip Pullups9 x 6BodyweightBand lat stretches in between every set
Overhand Barbell Rows4 x 6135Band hip stretches in between sets
Underhand Barbell Rows4 x 6135"Splits" style hip stretch in between sets
Chest Supported T-Bar Rows (Wide)1 x 645
2 x 670
Chest Supported T-Bar Rows (Close)3 x 670
Straight Bar Curls4 x 660
Dumbbell Spider Curls3 x 625
Close-Grip EZ Bar Curls3 x 650Superset with hammer curls
Hammer Curls4 x 630
Reverse EZ Bar Curls3 x 650
Highbar Squats2 x 3Bar5 lbs plate under heel
2 x 3955 lbs plate under heel
5 x 31355 lbs plate under heel
Planks2 x 1 minute (ish?)BodyweightI wasn't really tracking
Situps3 x 10Bodyweight

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