Nino’s Mission

My Training Regime: Back Day

December 5th, 2006

I hope in the recent training blogs I’ve written so far, that I’ve begun to MOTIVATE you and other people around the world to get on the bandwagon and to start training hard and to give it your ALL, so you can start looking and feeling better about yourselves!

I think Slyvester Stallone sums it up best, in the movie “Over The Top” which I hope you’ve seen by now. “The World Meets No one Half Way”!  The same thing applies in acheiving our fitness goals: Give it 100%, Keep going, and don’t think about stopping half way… because you’ll only be cheating yourselvef out of being successful!

Are You Ready? Here we go again!

In todays blog, I will be telling you about my AMAZING Back Routine thats had many of my fellow gym members trying to catch their breath when they tried to keep up with my routine themselves! So what are we waiting for, let’s ROCK!

Unlike the biceps and triceps, your BACK is a larger muscle group and that’s why I do more volume - twelve sets total! I will do four different exercises which will be working various parts of my back, no more than three sets a piece.

The first exercise I love to start with, is THE LAT PULL-DOWN, which will allow my back to be properly strenched, before I really ATTACK IT! First set 70 lbs 15-20 reps, second set 90 lbs 15-20 reps, third set 100 lbs 15-20 reps. Just a note, you WON”T hear the number 50 on the rep counts for back day; sorry to disappoint you, I’m only HUMAN!

Now I will jump into my SECOND exercise which is THE SEATED WIDE BAR ROW, this will REALLY help with V TAPER look and width that judges are really after on competion day. First set 80 lbs 15-20 reps, second set 90 lbs 15-20 reps, third set 100 lbs 20-25 reps.

Sure, I could use more weight, but instead I perform each set with a slow, controlled strict motion. I see alot of people lean back to try and pull more weight, but they are really only trying to impress.  My point, which I will often emphasize here at Ninos mission, is to keep your form strict, let the muscle do the work (not momentum) and do this for yourself, not for ego or to impress others with how much you are lifting.

At this point my back is starting to get REALLY PUMPED UP but I still have two more exercises to go.

My third exercise is the DUMBELL ROW, I do these by supporting myself holding one arm on a chair and with the other arm, I pull the dumbell up then switch and do the other side. If there’s a WILL I will find the way…. remember NO EXCUSES!

The first set 45 lbs 15-20 reps, second set 55 lbs 15-20 reps, third set 60 lbs until FAILURE 20-25 reps. Let me tell you, after this exercise, my BACK is telling me NO MORE!

YES there is one more exercise… can you all guess what it is?  YEP - PULL-UPS!  This is the only way I’ll know if I worked my BACK hard enough! My goal here is to do as many reps as I can, until I can’t pull myself up anymore! First set 30 reps, second set 30 reps, My FINAL et until exhausted 40 reps.

There you have it - my AMAZING BACK routine!

Listen, let me make one final point before I sign off. I WORKED my way up to this point over many years - it just didn’t happen over night! These exercises are challenging, especially pull ups. Don’t expect to do 30 or 40 reps of pull ups your first time in the gym. pull ups are hard, but don’t make excuses. Why not start with ONE REP and build from there?  Who knows, YOU might just amaze yourselves with how many pull-ups you can do a few months from now! If I can do it, you can do it. We are all in this TOGETHER!

 

Entry Filed under: Training