Back Focused Pull Workout & Weekly Meal Prep


[Daily Training Log]

[Weight: 190.4lbs]

Exercise 1: Pull Ups (Multi-Grip)

  • 5 Working Sets of 5-10 Reps
    • Set 1: 8 Reps
    • Set 2: 8 Reps
    • Set 3: 8 Reps
    • Set 4: 8 Reps
    • Set 5: 8 Reps
      • Treat this movement as a warm-up. Don’t go to failure!
      • Use assistance if needed (bands, spotter, assisted pull up machine, etc.).
      • Do not substitute with lat pulldowns!

Exercise 2: Single Arm Dumbbell Rows

  • 5 Working Sets of 15-12-12-10-10 Reps
    • Set 1: 15 Reps @ 50lbs
    • Set 2: 12 Reps @ 60lbs
    • Set 3: 12 Reps @ 70lbs
    • Set 4: 10 Reps @ 75lbs
    • Set 5: 10 Reps @ 75lbs
      •  This is our main movement for today’s workout. Pyramid up in weight as the reps decrease and don’t be afraid to use a bit of momentum and “Body English” for the last couple reps of each set as the weight gets heavier.
      • Focus on driving the dumbbell forward and down, stretching out your lats.
      • Pull back and up towards your hips/waist.
      • The dumbbell should move in an arcing pattern, not straight up and down!

Exercise 3: Neutral Grip Lat Pulldown

  • 3 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 40KG
    • Set 2: 15 Reps @ 40KG
    • Set 3: 15 Reps @ 40KG
      • Focus on stretching the lats out at the top of the movement without disengaging your lats.
        • Keep shoulder blades retracted while letting the weight stretch the lats out.
      • I like to squeeze a little harder at the bottom of the movement to further emphasize the peak contraction.

Exercise 4: Cable Pullover/Straight Arm Press Down

  • 3 Working Sets of 12-15 Reps
    • Set 1: 15 Reps @ 15KG
    • Set 2: 12 Reps @ 15KG
    • Set 3: 15 Reps @ 15KG
      • Either use a straight bar, lat pulldown bar or a rope to perform this movement.
      • Same as the previous movement, let the lats stretch at the top of the movement without disengaging the lats.
      • Lean into the stretch and drive your chest up and into the contraction to increase the intensity.

Exercise 5: Banded Shrug

  • 5 Working Sets of 8-12 Reps
    • Set 1: 12 Reps /w White Mini Bands
    • Set 2: 12 Reps /w White Mini Bands
    • Set 3: 10 Reps /w White Mini Bands
    • Set 4: 10 Reps /w White Mini Bands
    • Set 5: 8 Reps /w White Mini Bands
      • Hold the peak contraction for a count of 2.
      • If you don’t have access to heavy bands, you can substitute them for dumbbells or a barbell.

Exercise 6: Dumbbell Alternate Curl

  • 3 Working Sets of 6-8 Reps
    • Set 1: 8 Reps @ 25lbs
    • Set 2: 8 Reps @ 25lbs
    • Set 3: 8 Reps @ 25lbs
      •  Use Fat Gripz if you have them. They will help to target the forearms more and work your grip strength.
      • Turn your pinky up and out (supinate) to increase the peak contraction.
      • Lock out at the bottom and squeeze your triceps to increase the stretch and ensure a full range of motion.
      • Control the negatives. Don’t just let the weight fall!
      • Avoid swinging your arms as much as possible to prevent cheating!

Exercise 7: Dumbbell Hammer Curl

  • 3 Working Sets of 6-8 Reps
    • Set 1: 8 Reps @ 30lbs
    • Set 2: 8 Reps @ 30lbs
    • Set 3: 8 reps @ 35lbs
      • Go heavy on this movement.
      • Start by curling the dumbbells together for 4-6 reps until you start to fatigue, then switch to alternates for an additional 2-4 reps.
      • Lock out and squeeze the triceps at the bottom of the movement to increase the stretch and ensure a full range of motion.
      • Avoid swinging and using momentum. No cheat reps!

            Fairly solid workout today. Emphasis was on the back with a couple sets of biceps added at the end of the workout. I am currently debating changing up my workout scheme from a PPL split and adding in a dedicated arm day. If I do my split will look something like Push, Pull, Legs, Arms, Rest (if needed), repeat with a different emphasis each day. Currently my programming is base around a Push, Pull, Legs, Push, Pull, Legs, Rest split.

            In today’s video I also talk about my current meal plan and macros. Currently I am consuming 170g or protein, 360g Carbs and 14g fat. Total calories are roughly 2,250. I’m possibly going to add a post workout protein shake which will bump my calories up to around 2,350 and increase my protein to around 195g. I am running about a 300-400 calorie deficit from my maintenance as I continue to try and lose weight.

            The following is my meal breakdown for this week:

  • Meal 1 (preworkout): Spinach/Orange Juice “Smoothie”
    • 4-6oz spinach
    • 8oz orange juice
  • Meal 2 (post workout): Rice and Eggs
    • 60g White Rice (dry weight)
    • 2 Large Eggs
    • ½ tbsp Soy Sauce
    • 1 tbsp Ketchup
  • Meal 3-5: Chicken & Rice
    • 60g White Rice (dry weight)
    • 6oz chicken (raw weight)
    • ½-1 cup Green Beans
    • 1 tbsp Yoshidas Teriyaki Sauce
    • ½ tbsp Soy Sauce
  • Meal 6: Strawberry Mango Smoothie
    • 250g 0% Greek Yogurt
    • 30g Honey
    • 100g Frozen Strawberries
    • 250g Frozen Mango

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