2015-02-13 training log

Yeah… I have to remember to do things more bodybuilding-like.

My effort to make my assistance work more bodybuilding-like: focus on the muscle, not the movement; the eccentric matters; moderate weight and moderate reps (6-10, 8-12, depending); time-under-tension; etc.. I’ve found when I do that sort of thing for my back it generates better results. Today reinforced that. I really have to keep this ball rolling to see how it does for me, and if I can ingrain that habit.

So I changed things up on the fly a bit today to try to get more focus on the muscle. Try to think about moving the weight just by pure contraction of the muscle, larger ranges of motion, squeeze at the peak, eccentric emphasis, etc.. Sure, I dropped the weights and the reps, but it was better quality work.

I did cable rows instead of regular BB rows. Cable rows give me a fuller range of motion and a better chance to stretch and squeeze. I actually thought about doing DB rows again. I haven’t been a fan of DB rows, but they may be something to reconsider. I also changed the BB shrugs for Meadows shrugs and really dropped the weight on them because I’ve been finding my shrug work is causing me some upper spine posture problems — I’m just letting the weight drag me down and into weird positions, instead of keeping my body solid, upright, and strong and shrugging from there. Shit like that.

And so yeah… things went down on paper, but the quality went up.

We’ll see how things continue to evolve here.

Based upon Paul Carter’s Basebuilding

  • Chins
    • BW x 7
    • BW x 5
    • BW x 3
    • BW x 3
    • BW x 3
  • Cable Rows
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
    • 100 x 10
  • Meadows Shrugs
    • 70e x 12
    • 60e x 12
    • 60e x 12
    • 60e x 10
    • 60e x 10
  • Wide, Neutral-grip Lat Pulldowns
    • 130 x 10
    • 130 x 10
    • 130 x 9
    • 130 x 8
  • Hammer Curls
    • 25e x 10
    • 25e x 10
    • 25e x 10
  • BB Curls (350-method)
    • 45 x 10
    • 35 x 17
    • 35 x 17
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