IN THE TRENCHES WITH J-ROD
This is basically a step by step process of what myself and my training partner and friend Josh Field did today training back. We always go in with a game plan of what we want to do, however due to factors like equipment being used by other members or what be it, we have to make adjustments on the fly.
One thing is for sure - we approach each workout with Ambition and Purpose and go into with the Mindset that we can work harder than anyone today.
A quick little product plug, todays workout was fueled by the last betas of our new preworkout VICI. Initial impressions were this stuff tastes really good. Now we really do not care too much about taste as long as it delivers what its supposed to and its safe we will take it. That said from my years in the industry I realize taste is paramount to a products success and this stuff tastes GOOD. Not just good for a naturally flavored product but GOOD, Period!
We also noticed immediately the anti-fatigue effects. All the weights felt lighter and reps came relatively easy considering our super intense pace. Pumps and Vascularity were sick. In fact in the pictures above my lats were so pumped that a lot of my separation and definition was washed out.
NOW TO THE WORKOUT:
EXERCISE NUMBER 1
5 sets of 8 to 12 reps.
Rest in between sets was about a minute to a minute and a half.
I like to make sure I get at least 50 reps. Mainly because Arnold told me to.
Pull-Ups primarily work your lats. You also hit some middle back and biceps.
As you can see from the photo our grip with wider than shoulder width here, palms are facing forward with an overhand grip. Hang, create a small curvature in your lower back with your chest up. This is the starting position. Now, pull up by bringing your shoulders, upper arms and elbows down and feel the muscle contract.
EXERCISE NUMBER 2
One arm dumbbell rows
5 sets of 10 reps.
I go you go method. As soon as my partner is done with his sets I hurry up and crush my sets. Talk about an anaerobic over load! This movement really forces you to use a lot of energy which in turn signals a tremendous anabolic response to training.
This exercise will give your really good middle back thickness and also hit the lats, biceps and shoulders to varying degrees.
There are several ways to do this exercise in regards to support. Many people use a bench, I like to put one leg in front of the other and rest my opposite arm/forearm on my knee and as you can see in this picture he is using the rack for support. Let the dumbbell hang with the core tight and lat stretched, now row the dumbbell back with the arm and elbow close to your sides and contract. Focus on the contraction and squeeze and breathe and repeat for specified reps and then the other arm.
EXERCISE NUMBER 3
Low Iso Row
5 sets 15 reps
This exercise targets the lower lats and middle back area. Here we are grabbing the handles with an overhand grip. I change up the width of my grip by doing a couple of sets closer and a couple of sets wider. With the arms extended and lats stretched this is our starting position. From here simply pull the elbows and shoulders back and contract. You'll feel this in the lower lats all the way from the bottom to the top of the middle back. Hold for a count and extend and repeat.
EXERCISE NUMBER 4
CLOSE GRIP CABLE PULL DOWN
WITH HIGH CABLE STANDING PULLOVERS
4 SETS 10 to 12 REPS EACH EXERCISE
CLOSE GRIP PULL DOWN
Grab the attachment with palms facing each other and Pull down cable attachment to upper chest. Return until arms and shoulders are fully extended. Repeat.
STANDING CABLE PULLOVER
Grab the bar with an over hand grip slightly wider than shoulder width. Bend forward at the hips with your chest out and slight natural arc in your lower back with arms out. Pull the bar straight down unit it hits your upper thighs and then return to starting position and repeat.
EXERCISE NUMBER 5
RACK PULLS (Top Half Deadlift)
4 SETS OF 10 TO 15 REPS
This is a great overall back developer. AddS density to the overall back development. Targets the lower back, hamstrings and glutes and also hits the traps and calves.
Place a barbell on a rack so that the bar is one to two inches below your knees when standing. Grab the bar with an overhand grip slightly wider than shoulder width and stand in front of the bar and then bend over at the hips, while keeping a natural curve in your back with your knees slightly bent and hips back. This is where you start. With your core tight and shoulders back stand up by thrusting your hips forward until you are standing straight up and squeeze your shoulders back. Now reverse down to the starting position and repeat.
EXERCISE NUMBER 6
3 SETS 15 REPS
This works your lower back, hamstrings and glutes.
Position legs in the hyperextension station with legs locked under the pads. Bend over at the waist as far as possible, with a slight arc in your back. In a controlled fashion raise you body up until it is in a straight line and then bend back down at the waist and repeat.