Back To Back Training | 02.06.14

So I am few days away from moving into the second phase of my off-season.  From a training standpoint, the second phase means more muscle overload by using heavier weights for fewer repetitions.  Of course the goal is to stimulate more lean muscle mass, while gaining relative strength; it'll be a pretty exciting experience!  Just to feel things out a bit, I trained back heavier than usual and it felt really good.  I think it sets the standard for what's to come in Phase II!  Check out what I did for back.

[ BACK ]
Wide-Grip Chins
Bodyweight x 10 x 3 [rest/pause]

Underhand-Grip Front Pulldowns
120 x 12 x 1
140 x 10 x 1
140 x 10 x 1, 90 x 10 x 1 [drop set]

V-Bar Front Pulldowns
130 x 10 x 1
140 x 10 x 1
140 x 10 x 1, 70 x 15 x 1 [drop set]

One-Arm Dumbbell Rows
90 x 10 x 3

Seated Cable Rows
150 x 10 x 1
160 x 10 x 1
170 x 10 x 1, 120 x 10 x 1, 70 x 15 x 1 [drop set]

Underhand-Grip Barbell Rows
135 x 15
185 x 10 x 1
185 x 10 x 1, 135 x 12 x 1 [drop set]

Parallel Cable Pull-Ins
60 x 12 x 7

[ TRAPS ]
Seated Dumbbell Shrugs
75 x 20 x 3

Barbell Shrugs
135 x 15 x 1
225 x 15 x 2

Machine Shrugs
215 x 15 x 3