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Split Back workout

With Tricia out of town this week I’ve been training with various people. I was hoping today to train back with Rita and her son, Daniel, around noon. Daniel had his knee scoped just a couple weeks ago, so I was pretty sure that he wouldn’t be up for deadlifting. So, since I had an hour free earlier in the morning I decided to deadlift on my own at Hyde Park Gym at 9:30, then meet up with Rita and Daniel for the rest of my back workout at noon. I had a pretty good deadlift workout. My strength was down, but that wasn’t surprising since I haven’t deadlifted off the floor in a few weeks, plus my legs are still very sore from Monday’s leg workout. I finished up my deadlifts and threw in a couple sets of pullups before I got my next client started. As it turned out, Rita couldn’t make it today and I worked out on my own at noon. I took the opportunity to scramble my workout a bit and it gave me a super pump in my lats. It’s now 6:30pm and I’m already getting sore. Tomorrow should be interesting!!!

Early workout:

Deadlifts 10 sets 135X10, 185X8, 225X6, 275X4, 315X3, 365X2, 385X1, 385X1, 365X3, 315X6

Pullups 10, 8 I did a 10 second hold in the contracted position on the last rep of each set

Noon Workout:

One arm DB Row 6 sets 8-10 reps (new PR in weight used)

Lat Pulldown 4 sets 8-12 reps

Seated cable Row 4 sets 8-10 reps’

High Pulley Row 4 sets 8-10 reps

Straight arm pulldown 4 sets 8-10 reps

As I’ve done the last 2 nights, I’ll get 25 minutes in on the lifecycle (or until my foot goes to sleep) and then get in the hot tub at Lifetime Fitness.

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