Workout (Back):
6 minute rotator cuff warmup w/ 5 lb. dumbbell plates.
25 pull-ups
1) Lat Pulldowns
1x12 100 lbs.
2x10 180 lbs.
2x8 200 lbs.
1x5 225 lbs.
2) Seated Cable Rows w/ Straight Bar Attachment
5x10 w/ 160 lbs.
3) Dumbbell Rows
1x10 70 lbs.
3x10 90 lbs.
4) Australian Pullups
3x25 concentrate on rhomboids
5) Lat Pulldown and Behind-the-Neck pulldown superset
5 sets [ 8 reps w/ 180 lbs. normal + 10 reps behind the neck* ]
*doing lat pulldowns behind the neck is pretty bad for your rotator cuff. It's a cumulative thing. It's not an overnight problem. I do these occasionally but not very often. I find they hit my rhomboids very well if I squeeze at the end of the motion. Grip closer rather than wider. You should feel it in your lower trapezius and rhomboids.
Workout (Abs + cardio):
10x10 leg lifts on an inclined bench. Lift legs up and lift entire lower body up using the core.
4x10 cable crunches w/ 75 lbs.
3x10 GHD full ROM crunches (I burnt out after 1 set and physically could not do the other two)
2 miles running pace (do not jog)
Diet of the Day:
Meal 1:
-5 eggs worth of egg whites + 2 normal eggs
-25g whey protein shake w/ 2% milk
-Fruit plate (plums, peaches, raspberries, blueberries)
Meal 2 (pre-workout):
-Small bowl of brown rice (0.5 cup)
Meal 4 (post-workout):
-30g whey protein shake w/ 50% 2% milk and 50% dark chocolate almond milk
-Salmon
-1 cup of brown rice
-Bowl of microwaved vegetables (broccoli, cauliflower, carrots)
-Raspberries and blueberries
Meal 5:
-Salmon
-0.5 cup brown rice
I absolutely love salmon. I eat it over chicken and steak whenever I have the opportunity. It's also a great snack to have before bed and keeps you full. The nutritional benefits of salmon include:
-Omega-3 fatty acids
-Vitamin A, D, B6, B, E
-Making you feel happy since it tastes amazing (especially with a teriyaki marinade)
Hey Jonny, nice blog! How frequently (if you do them) do you fit in deads, sumodeads, and other variations? I see you had some elbow tendinitis, how were you able to get rid of it and keep it from flaring up again?
ReplyDelete__
smallRuss
Hey Russ! Deads are a point of contention for me. I have a herniated disc at L5-S1 caused initially from deadlifting with bad form and excessive weight and further aggravated from football. I've worked a lot on strengthening my spinal erectors so that I can do sumodeads, but I even sumos will cause some aggravation. It's a sad tradeoff that I've made but a more intelligent one. I give up some hamstring and glute development for better spine health.
DeleteTo answer your question, I do sumos maybe twice a month. I really prefer using squats, sprints, various jumping exercises, and long uphill mountain biking climbs for legs. I do hamstring curls just to make myself feel better about my situation but I'm convinced they don't really do anything outstanding for development.
On tendonitis, I dropped all my pressing exercises down to mid-range weights (e.g. working sets from 275 to 245 on bench) and evaluated after 2 weeks to see if it improved. The improvement was slight so I dropped the weight down even more (e.g. 245 to 225 on bench) for another two weeks and re-evaluated. The improvement was great. During this period I would ice my elbows for an hour after every workout (yes, even leg day...just make it a routine) and take 4-6 fish oil capsules a day. To keep it away I cycle between heavy lifting weeks and lighter lifting weeks. These past two weeks have been lighter for me. I won't go above 245 on bench. Then I'll switch back to heavy for a couple weeks, generally pushing myself to the limit on pressing exercises. While the elbow joint will move for pulling exercises too, I find that heavy pulling movements do not aggravate my tendonitis so back day isn't a problem.