Mass-Tech
2005-10-09, 14:50
"My hardest workout was more than just a workout – it was a day of workouts. I got up and hit the track at 8:00 a.m. for a quick two-mile run. Later on, at around 12:00 p.m., I hit the gym for another hour of cardio on the treadmill. I did all that before I even took it to the weights for my back day. I started my back day with pull-ups for 3 sets of 15 reps. First with a 45-pound plate, then 2 plates, and finally 3 plates. Right after that, I started pulling. I did 5 sets of deadlifts – 2 warm-ups and 3 working sets. I worked up to 700 pounds, which I did for 10 reps. Right after that, I moved over to
bent-over rows for 4 sets of 20 reps. I started with a plate a side for 20 and worked my way all the way up to 405 pounds for 20 reps. By then, I was starting to feel it. Then came the 3 sets of 20 reps of seated cable rows with the stack. After that, I hit the lat pulldown machine for 3 sets of 20 reps with the stack. Most people would call that a workout, but not me. I took it to benches! Dumbell rows were next. I do my dumbell rows with both arms at the same time. I started with 80 pounds per hand for 20 reps, then 90 pounds for 20, and finally 100 pounds for 20. After that, I moved over to the machine seated row for the stack for 3 sets to failure. Finally, I did hyperextensions for 3 sets of 20 with a 100-pound plate in my arms. I'd love to tell you what I felt like after my workout, but it'd be too profane. Put it this way: I've puked after a hard shoulder workout, so you can imagine what happened after my back workout!"
-Johnnie Jackson
bent-over rows for 4 sets of 20 reps. I started with a plate a side for 20 and worked my way all the way up to 405 pounds for 20 reps. By then, I was starting to feel it. Then came the 3 sets of 20 reps of seated cable rows with the stack. After that, I hit the lat pulldown machine for 3 sets of 20 reps with the stack. Most people would call that a workout, but not me. I took it to benches! Dumbell rows were next. I do my dumbell rows with both arms at the same time. I started with 80 pounds per hand for 20 reps, then 90 pounds for 20, and finally 100 pounds for 20. After that, I moved over to the machine seated row for the stack for 3 sets to failure. Finally, I did hyperextensions for 3 sets of 20 with a 100-pound plate in my arms. I'd love to tell you what I felt like after my workout, but it'd be too profane. Put it this way: I've puked after a hard shoulder workout, so you can imagine what happened after my back workout!"
-Johnnie Jackson