Back Training 10-8-13

Last night we trained our backs along with hitting our biceps for a couple sets. We train our arms on a separate day but like to hit them with a few sets earlier in the week (Triceps with Chest and Biceps with Back as they already play a big role in training those bodyparts).

Warmup
Wide Grip Pulldowns/Chins - 3 x 8 reps

Close Grip Underhand Pulldowns - 4 x 8 reps
Seated Rows with V-Grip-  4 x 8 reps
One Arm Rows- 2 x 8 reps*
Barbell Bent Over Rows- 4 x 8 reps
T-Bar Rows- 4 x 8 reps
Dumbbell Pullovers- 4 x 8 reps
Cable Curls to Forehead- 4 x 8 reps

*I tried a new setup on these and I simply did not like it. I could not get a good contraction in my lats so I decided to just move on to the barbell rows.

Missy did the same minus the bent rows and tbar rows because she has been fighting a back injury the past week. Instead of the barbell rows she did a pulldown where you place an incline bench away from the pulldown machine and lay back on it to perform the lift. I will look up the name later.

Special Note- I rotate deadlifts in our training. Week 1 is no deadlifts at all but heavy barbell rows and tbar rows. Week 2 we do deadlifts for 4 x 5-8 reps and go lighter on the barbell rows and tbar rows. On Week 3 we max out on deadlifts and drop the barbell and tbar rows altogether but instead perform back raises.