Today was our back and biceps day. It's always good to make sure your back feels fine before lifting because deadlifts cause a ton of stress on your back. Be sure to warm up because you don't to pull anything either. You may also stretch, but I feel it's kind of unnecessary and I don't do it. When I start my back workout, I go straight for the deadlift. I want the best exercise to be my first when I'm the freshest.
Our first exercise is of course the deadlift. Last week I found out that my form was quite a bit off. This could cause injury very easily and it did for me. 2 Weeks ago I actually did pull something in my back and it hurt for quite some time. So my little changes were, smaller stance, closer grip, feet under the bar and driving more with my legs and hips. My back could be straighter, but I think my form is a little better in this video and my results were pretty good. I was able to go pretty heavy with no problems. Mike's pretty good with his deadlifts, but he gets tired pretty quickly and lazy on his finishing sets.
2 Warm Up
4 Sets 6-8 reps
Jeff (185,225,245,275)
Mike(135,185,185)
Our second exercise is the Single Arm Row. You can either do this on a bench or by the weight rack standing. Basically you are pulling the weight up and slowly going back down. Remember to do both arms and start with your less dominant arm first. Mike is wearing straps so he doesn't have to grip the weight and it allows him to maximize the weight hes pulling.
1 Warm Up
3 Sets 6-8 reps
Jeff (65,70,70)
Mike( 50,60,60)
Our 3rd exercise is the wide grip pull down. It's kind of like a pull up, but on a machine and you get to choose your weight. After pulling down Mike could go slower on the way back up, but he's getting a little bit tired.
4 Sets 6-8 reps
Jeff (135,150,165,165)
Mike ( 120,135,150)
Our fourth and final back exercise is cable rows. You can either do this with a wide grip or close grip. Since we did wide grip on the last exercise, we did close grip in this one. Pull the cable to your stomach and slowly let the weight back down. Remember negatives are half of your rep as well.
3 Sets 8-10 reps
Jeff ( 120,135,135)
Mike (120,120,120)
Our fifth exercise was barbell curls. Mike did it on the Preacher Curl seat and I did it standing. I prefer standing, but Mike wanted to change it up a little bit. You'll notice in the video Mike struggles on his last couple of reps. This is exactly what you should be doing on your last reps. Then you know you're lifting with the correct weight.
3 Sets 6-8 reps
Jeff (40,65,65)
Mike (40,40,40)
Our final exercise is just regular Bicep Curls. Mike shows you how its done and his arms are getting bigger as you can see in the video!
1 Warm Up
3 Sets 6-8 reps
Jeff (22.5,27.5,27.5)
Mike (22.5, 22.5,27.5)
For cardio we both did 15 minutes on the elliptical. Now onto Mike's diet, hopefully there's no fast food in it...
Diet
12 pm: Grande Mocha, Bag of Chips, Vanilla Cookie
6 pm: Orange chicken and white rice
11 pm : Cytogainer protein shake 2 scoops
So this is pretty bad... Even if Mike were trying to dirty bulk, he's not eating enough. Most of these foods are high in sugar which are another reason why he doesn't have a 6 pack. I don't because I started out fat and I'm working on losing weight still. Mike is skinny and when he's working out, instead of burning fat in his body, he's burning excess sugars that he doesn't need. Enjoy the video!
Day 8
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