This morning was back. And recently this has felt my most unmotivated body part.. This seems to happen with my back a lot.. I think, as many have said its the fact you can’t ‘see’ it, so you miss that mind and muscle connection. But I never skip it, and I never get really sore either.. which is annoying, but that happens with my shoulders too and I never feel less inclined to train them.. interesting.
Wide grip lateral pull downs with seated cable row – 4 sets -10 slow reps pull downs and 10 slow, 5 quick rows. On the last set, as 10 reverse grip pull downs in as well
Bent over row – barbell, hands reverse grip (facing up) – 4 sets – ‘nos’ set
Dead-lifts – 5 sets – 15, 12, 10, 8, 8
Seated middle back machine – 4 sets – 10 reps on each arm, with 10 reps both arms
Chin ups – assisted – 3 sets – 10 slow and stretch at the bottom, 10 quicker. on the last one chnage it to 7 reps bottom half, 7 reps top half, 7 full reps.
What Weight I use
lat machine – pin weights – start on 16, up to 20kg
bent over row – started with 2.5kgs plates upped to 10kgs (each side)
Deadlifts – Started at 40kgs (total) ended at 80kgs
Seated middle back – started at 15kgs each side, finished with 25kgs each side
Chin ups – Started with about 24kg pin assistance, dropped pin once.