Back Version 1

Since I'm trying to improve the strength of my back, I typically train for it twice a week. This is also the body part that I try packing on as much weight for resistance that I possibly can. Therefore, typically this work out is done after a day of rest. Also, since I train back twice a week, I try to make adjustments between the first and second work outs to change things up. I may change the actual routine, the weighted resistance, or I may add more sets. For the most part, I start off the week with this back work out which is almost identical to Frank's work out:

Ice1cube's Back Work Out

45-50 Minutes Work Out with Minimal Rest

Pull Ups:

• 2 sets of 10 reps warm up
• 2 sets of 8 reps with 35 lbs
• 2 sets of 6 reps with 45 lbs
• 2 sets of 4-5 reps with 55 lbs
• Burn out set until failure with 45 lbs
• Burn out set until failure with 35 lbs
• Burn out set until failure with no weights

I bought the dip belt on Amazon for less than $30, and it is definitely useful for extra resistance for dips or pull ups. Personally, I enjoy doing weighted pull ups because it is so difficult. It requires and allows me to really push my own limits. I used to struggle doing body weight pull ups, but since trying to push myself through these weighted pull ups, I have seen improvements in my strength. I get a drive out of doing what I'm not good at and what makes me struggle. If your strength is in pull ups, then find another routine you struggle in and push yourself to improvement. I also like to do weighted pull ups because not only does it work on your back, but it really burns your biceps. This is the reason why I rarely do any bicep curls because I'd rather work multiple muscle groups with an intense work out routine.

Stiff Legged Deadlifts

• 1 set of 10 reps at 135 lbs
• 2 sets of 10 reps at 155 lbs
• 2 sets of 10 reps at 175 lbs

Stiff Legged Deadlifts. I stacked 2x45 lbs plates as a platform.

Stiff legged deadlift is another compound exercise. It concentrates on multiple muscle groups. Stiff legged deadlifts really concentrate on the lower back, legs, and butt. The platform really allows for a further stretch to these muscles compared to the regular deadlifts. Also, as you get tired and increase the weighted resistance, there will be the additional burn in the forearms. Working multiple muscle groups allow for more calories to be burned and provides an efficient work out.

 Underhand Barbell Row

• 1 set of 10 reps at 95 lbs
• 2 sets of 10 reps at 125 lbs
• 2 sets of 8-10 reps at 135 lbs

Make sure to keep your back straight and flex your back when you bring the bar to your abdominal region during these barbell rows.

Seated Rows, Lat Pull Downs, Body Weight Pull Ups CIRCUIT STYLE

• Seated Rows: Sets of 10 at 105-120 lbs
• Lat Pull Downs: Sets of 10 at 100 lbs
• Body Weight Pull Ups: Sets of 8-10

Lat Pull Downs. I have my knees pointed down to the floor to flex my core while working on my lats

With the remainder of the time of the 45-50 minutes, I usually try to push through these routines in a circuit training style. At this point, I am not too worried about how much weight there is. I'm more worried about the burn and the pace I'm going at. Basically, move quickly and try to beat the clock while maintaining good form to prevent injuries. The more sets you are able to push through, the more burn and better results you will have. Do not waste time resting because you will be able to rest after this last leg of the race!

Post-Work Out February 2011

Do not forget to refuel your body after the work out ASAP!