Hey everyone! Good after noon, I hope all are having a great day and really tearing up this New Year! If you got the chance to try the “Morning Madness,” let me know how it went. For my weight training today, I hit back and biceps. Love this day. Let’s get into the workout….BOOM!
I started the workout with somewhat of a dynamic warmup following a 5 minute jog.
I first banged out 5 set of 10 reps Kipping Pull ups with only 20 seconds in between.
After that, with my heart rate now up and my muscle warm, I moved into Weighted PullUps
8 Reps with 20 LB x 2 Sets. 6 Reps with 45 LB x1. 10 reps with 10 LB x 2. 10 reps with Bodyweight.
Following that I Supersetted Barbell Rows with Curl Bar Curls
BB Row: 135 (10 reps), 165 (10 reps), 185 (10 Reps) 225 (6 Reps)
Curls: 25′s on both sides x4 (12 reps)
After that I moved into One arm rows supersetted Straight Bar Cable Curls
For the Rows I used a method I read in an article by MusclePharmPres Cory Gregory called Rest Number Method. In this method you pause at the peak of the contraction for however many seconds of the rep you are on. So for example on my 5th rep, I would pause at peak of 5 seconds, on the 6th rep, 6 seconds and so one. This method makes light weight feel sooo much heavier 
and draws sooo much blood into the muscle 
One Arm Row 55 LB x10 for 4 sets
Straight Bar Cable Curl 90 LBx12 for 4 sets
After those movements I did some little pull up circuit but above is the “meat and potatoes” of the workout. If you happen to be doing Back and Biceps today or in the near future, give this workout a shot. It got me PUMP! If you do try it, let me know what you think! Any questions, HIT ME UP!
How are you doing with the kipping? I am slowly working on getting better at them. I do mostly chin ups though.
I mostly do chin ups and pull ups as well. I truthfully like them much more and love the burn I receive from them. The reason I added them to my routine is one: for muscle confusion and two: the owner of my gym just got Crossfit certified and he has been beastin out Kips since then so I got to step up my game!
To anwser your question now LOL… I am doing pretty good on them. Its really about getting the rythme down. It’s not so much strength but more about momentum. Like anything, its gonna take time and practice
Damn dude you really get after it with intensity! Bicep peak is looking huge! Can’t wait to start leaning out with you in a week.
Haha thanks man I appreciate the compliments! Yeah I’m actually entering a contest held within my gym amongst all the competitors that begins on Jan. 7th. We have to list out goals and whoever achieves the most wins. My goals stand as such: Bench 315, Squat 405, Deadlift 405 and shred down to 6%-8% Body fat. This is over the course of 24 weeks so I’m definitely going to have my hands full. Hello HIIT cardio and low reps! Let the Leaning begin WE GOT THIS!
Nice! What body fat are you at now? 10/11?
Hey sorry I didn’t get back to you earlier! I must sound so contradicting because I feel like recently I told you I was going to add alot of volume to my routine lol.
Yeah right now I think I’m right around 10-11%
So 6%-8% isn’t too far off. And To stack up the weights on the compound lifts I’m going to stick to 5/3/1 then follow those lifts with high volume isolated lifts to kinda of give me that “Full” look. Add HIIT cardio and work down the diets ofcourse. We will definetly see how it goes. I’m pretty excited.
Hope this all wassnt confusing I was sorta ranting haha
Not a problem!
This stuff is forever changing, as long as you are working hard it’s all good right? From what I hear those last few percent when trying to get below 10% is extremely difficult. Gotta really trick that body with your diet!
Good luck!
Thank you much appreciated