Back Workout 0007

Christmas holiday time is fast approaching. Most businesses, in Australia at least, will close for a break of a couple of weeks. Lots of people take this opportunity to take a vacation somewhere. You've worked hard all year in the gym, or, if you're like me, in your home gym. Going on a vacation will mean a break from your usual workout schedule. What to do?

A break from training for a week should make no difference whatsoever. I've just had a break from my training for a week and returned today - totally blasted through my workout and will increase all my weights next time! Usually you will find that a break for a week will actually be of benefit - a good muscular rest and important healing time.

A one to two week break will be only slightly different in that you may do your return workout but perhaps not increase any weights or reps. Any longer than two weeks and you will most likely drop a few reps on the weights you were using.

We will be going camping for a few days. I will find myself gathering and chopping firewood, putting up tents, exploring etc. so my day to day activities will actually increase even though I must confess that I will make sure I do a fair bit of relaxing with suitable beverages, oh yeah, OK, got me, lots of food too.

So, the point is, don't worry too much about missing workouts. Just enjoy the break. Go for some walks, go fishing, play some sports, go camping like we will be - all these are great activities and your body will respond well to the change of pace.

T Bar Row.

52.5 kg (115.7 lb) x 10 reps (10)
57.5 kg (126.8 lb) x 9 reps (9)
62.5 kg (137.8 lb) x 8 reps (8)
67.5 kg (148.8 lb) x 7 reps (7)
72.5 kg (159.8 lb) x 6 reps (6) *
77.5 kg (170.9 lb) x 5 reps (5) *
82.5 kg (181.9 lb) x 4 reps (4) *
52.5 kg (115.7 lb) x 16 reps (16) *

Leg Extensions.

37.5 kg (82.7 lb) x 16 reps (20)
32.5 kg (71.7 lb) x 17 reps (20)
32.5 kg (71.7 lb) x 19 reps (20)

"Celebrate the happiness that friends are always giving, make every day a holiday and celebrate just living." - Amanda Bradley

Next time - triceps.

Back workout 0005

I can't emphasize enough the importance of positive self-talk. It is the greatest tool for motivation, and not only in your workouts, but in most aspects of your life. Instaed of saying to yourself "I'm so unmotivated and tired today. I could really skip a day and workout tomorrow."

Before you know it you've actually talked yourself out of something that once started you would really enjoy and benefit from. Even though you may in fact be tired why not say to yourself something along the lines of "I'm feeling a little tired but I know for a fact that once I start my workout it will make me feel really alive. Every workout is a stepping stone to having the body I've always wanted. I can do this. I've got what it takes."

T Bar Row.

50.0 kg (110.2 lb) x 10 reps (10)
55.0 kg (121.3 lb) x 9 reps (9)
60.0 kg (132.3 lb) x 8 reps (8)
65.0 kg (143.3 lb) x 7 reps (7)
70.0 kg (154.3 lb) x 6 reps (6) *
75.0 kg (165.3 lb) x 3 reps (5)
80.0 kg (176.4 lb) x 2 reps (4)
50.0 kg (110.2 lb) x 12 reps (16)

Squats.

32.5 kg (71.7 lb) x 8 reps (16)
27.5 kg (60.6 lb) x 7 reps (16)
27.5 kg (60.6 lb) x 6 reps (16)

"The more man meditates upon good thoughts, the better will be his world and the world at large." - Confucius

"The inner speech, your thoughts, can cause you to be rich or poor, loved or unloved, happy or unhappy, attractive or unattractive, powerful or weak." - Ralph Charell

"I talk to myself because I like dealing with a better class of people." - Savielly Tartakower

Next time - triceps.

Back workout 0004

To do a T Bar row at home is not too difficult. A 6 ft. barbell is really required here. Remove the collar and any weights from one end. Place an old jumper or small blanket on the floor in a corner of your workout room (to protect your walls from damage). Now place the end of the bar with no weights into the now cushioned corner. Add the required weight to the free end, tighten the collar.

There are two ways to go from here. The first is to bend over, knees slightly bent, back slightly arched and eyes looking forward. You can use a two handed grip, one in front of the other just behind the weights, pulling up to the chest, exhaling all the way as the weight approaches the chest. Lower the weight to arms length inhaling as you lower. Repeat.

The second way and by far the best is to invest in the "T" part of the T Bar. At your local hardware shop purchase a metal pipe approximately 3 ft. (91 cm.) to 3 ft. 6 ins. (105 cm.) long and approx. 1 to 1.25 inches (2.5 to 3 cm.) in diameter. Make sure that the actual metal thickness is at least 1 to 2 mm. Find the midpoint of the bar and mark it clearly.

Find a broom handle and remove the broom bit. You can also use a piece of scrap round wood the same thickness as a broom handle. Lay it on the ground (concrete or brick). Do this near a wall. Place your T Bar over the broom handle making sure that the mid point is exactly mid point of the broom handle.

Put one foot on one end of the T Bar and then for support place both hands on the wall. Now gently put your other foot on the other end of the T Bar. You should find yourself able to balance like a see-saw. Bend your knees slightly and with all your force push downwards equally on both ends of the T Bar. With good luck on your side you should find that your T Bar has a nice ever so slight "V" shape. In other words it should have bent in the middle.

You can now slide your T Bar under your barbell (as close to the plates as possible) until it reaches the middle of your slightly "V"ed T Bar. The barbell should now naturally stay in place during use. Grip your T Bar with knuckles facing forward. For comfortable width apart and stability I have my hands just touching the plates. Experiment to find your best grip spot. Perform the movement as described above for the first way, only difference is you now have a proper T Bar.

For weights above 200 lb (90 kg) you may consider a solid bar. For a solid bar obviously my bending technique will no longer work. Purchase a solid bar from a steel works and they will bend it for you.

Now for the workout. I've changed it a bit. The first four sets are warmup sets - perform only up to the required number of reps. The next three sets are to failure with the last set as a flushing set. Easy peasy.

T Bar Row.

50.0 kg (110 lb) x 10 reps (10)
55.0 kg (121 lb) x 9 reps (9)
60.0 kg (132 lb) x 8 reps (8)
65.0 kg (143 lb) x 7 reps (7)
70.0 kg (154 lb) x 4 reps (6)
75.0 kg (165 lb) x 3 reps (5)
80.0 kg (176 lb) x 2 reps (4)
50.0 kg (110 lb) x 10 reps (16)

Leg Extensions.

32.5 kg (71.7 lb) x 20 reps (20) *
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 11 reps (20)

"Necessity is the mother of invention, it is true - but it's father is creativity, and knowledge is the midwife." - Jonathan Schattke

Back Workout 0003

I'm back - and doing back. I've had a week of very low physical activity nursing the damaged wing which has been improving at a fast rate (phew!). The reps are down a bit as my arm is still sore so I've only pushed it just so far, not wishing to go backward.

To get where you need to be, and can see yourself being at, you need to keep on bashing away no matter what. Sure, your going to face some challenges along the way, that's the way life is. Just make sure you keep on picking yourself up and doing it one more time. It's all about determination.

To ensure that you keep moving forward no matter what life throws at you you need to be strong - both physically and mentally. Keep strong in both those departments and you'll get there!

T Bar Row

57.5 kg (126.8 lb) x 10 reps (16)
62.5 kg (137.8 lb) x 6 reps (12)
70.0 kg (154.3 lb) x 3 reps (8)
80.0 kg (176.4 lb) x 2 reps (4)
67.5 kg (148.8 lb) x 3 reps (10)
50.0 kg (110.2 lb) x 12 reps (16)

Squat

30.0 kg (66.1 lb) x 12 reps (16)
22.5 kg (49.6 lb) x 16 reps (16)

"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer

Next time - Triceps.