by Tony Wilder of T-Wild Training
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Back and Shoulder Training by Tony Wilder of T-Wild Training |
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In this routine I went ahead and tested my ability to do as many pull ups as I possibly could in 15 minutes. I utilized one of the most difficult forms this morning. Which made it even more challenging than what it was the last time I did this with the palms facing in towards each other and placed at about shoulder width. I will normally prepare myself mentally the day before doing such a routine just so I'm completely ready to push myself to the top of my own abilities. What I will do is tell myself several times the day before what I will be doing and what I want to achieve. Example: "Ok, T, tomorrow I will defeat my last achievement of 80 reps in 15 minutes by at least 5 tomorrow...NO EXCUSES!!!" The about an hour or two later I will tell myself the same thing and so on until I go to bed that night. Sound silly? Give it a try and perhaps the out come will surprise you. I laugh at the fool that has a closed mind when he/she walks into the gym and does the same crap day in day out and looks upon others doing some crazy stuff that they have never seen as it being something foolish and not worth trying. Sorry, but you will only cut yourself short with that kind of attitude. I get the idiot look all the time and just laugh because I know they are stuck in their own small world of doing what is referred to as the "norm" in training. Experiment and grow...not only physically but mentally as well. Look at an exercise and twist it into something new, something that has greater benefit or hits a muscle (group of muscles) in a completely different way or far more focused than what it was before. Challenge yourself to find a new and better way to train every time you step through those doors!!! Ok, lets get into this morning's routine!!!
Up Side Down L-Hand Position Pull Ups:
Yep, I know everyone is like, "L-Hand Position Pull Ups?" That's
right, I want the hand in the shape of an L while doing the pull ups.
What you do is look for a squat rack or smith machine or even the bar that
holds the pull up bar that has a flat top that is about 3 plus inches wide.
Place your fingers on top of that and you palm flat up against the metal
on the side. Place the hands a bit wider than shoulder width or a
bit wider than that or change it up as you do your sets...that way you
will affect the muscles differently each progressive set. When I
go for as many reps as possible in 15 minutes I will only change my hand
widths by about two or three inches at most. To help everyone understand
exactly what I mean refer to the photo below, notice how I'm utilizing
the main support bar of the cable crossover machine:
Only thing is, notice how my left hand is slipping and dropping down,
that is something you want to try and avoid as much as possible.
Granted, as you get further into the sets/reps this will happen no matter
how hard you try to stop it. Also, this support bar is only about
two inches wide which is NOT wide enough to do this exercise properly.
I personally want my fingers completely flat when utilizing this technique.
Yes, it is hard, so quit your whining and give it a try. :) You just
might like it.
Up Side Down L-Hand Position Pull Ups:
Set #1: Weight:
body (179) Reps:
20 Rest: 60
seconds
Set #2: "
" Reps: 12
Rest: 60 seconds
Set #3: "
" Reps: 08
Rest: 70 seconds
Set #4: "
" Reps: 08
Rest: 75 seconds
Set #5: "
" Reps: 08
Rest: 75 seconds
Set #6: "
" Reps: 07
Rest: 80 seconds
Set #7: "
" Reps: 06
Rest: 70 seconds
Set #8: "
" Reps: 06
Rest: 75 seconds
Set #9: "
" Reps: 05
Rest: 75 seconds
Set #10: "
" Reps: 04
Rest: 75 seconds
Set #11: "
" Reps: 04
Rest: 80 seconds Pull
Ups Complete
Total Reps: 88 Oh YEAH, I am EXTREMELY pleased with that effort!!!
Note: I utilized a much more difficult technique and was able to push out 8 more reps than what I did last time I raced against the clock. Granted, I hit one more set than what I did in the last routine but even so I did 4 more reps in 10 sets than the last routine I did like this. My ultimate goal is to reach 100 reps within a 15 minute time period which may not sound all that difficult but when you really think about it it truly is an extreme...12 more reps is going to be very difficult to attain but I know I can do it. I WILL NOT FAIL!!!
I wish I had photos for the following exercises as well, but I don't so I will just have to do my best in my explanations.
Single Arm Cable Row w/Hand Twist:
Set #1: Weight:
80 lbs Reps:
20 Rest: 70
seconds
Set #2: Weight:
80 lbs Reps:
16 Rest: 70
seconds
Note: What I like to do is get a really good stretch with my palm facing down while holding the D-ring and as I pull it back I will turn my hand so that as I drive my elbow back the palm ends up facing up towards the ceiling. Really focus on driving that elbow back and feeling your back muscles tighten.
Single Arm Lat Pull Down w/cable:
Set #1: Weight:
70 lbs Reps:
16 Rest: 70
seconds
Set #2: Weight:
80 lbs Reps:
12 Rest: 70
seconds
Note: I will place a D-ring on the cable that is normally used when doing wide grip pull downs. Then I will grip the ring with my palm facing away, or towards the machine and kneel down beside the seat. With my free hand I will place it firmly against the knee pad that would normally hold you down in place. Letting the weight stretch you lat, begin to pull down and as you do so turn the hand so as you drive the elbow down and into the seat the palm will end up turning a full 90 degrees.
Single Arm Seated Row w/machine:
Set #1: Weight:
70 lbs Over Hand Reps:
12 Inside Grip Reps:
10 Rest: 75
seconds
Set #2: Weight:
80 lbs Over Hand Reps:
10 Inside Grip Reps:
08 Rest: 70
seconds
Note: This is a superset exercise and what I mean by "Over Hand Reps" is that the palm is facing down towards the floor as you pull the bar towards you. Then you switch to the "Inside Grip Reps" which is where the palm is facing in. Pretty much self explanatory.
Single Arm Lat Squeeze w/bi-angular machine:
Set #1: Weight:
65 lbs Reps:
18 Rest: 70
seconds
Set #2: Weight:
75 lbs Reps:
14 Rest: 70
seconds
Note: Most gyms wont have this particular machine but the Hammer Strength Iso Lat machine is almost the same thing. You do not utilize the seat provided for this exercise. You stand outside of the machine facing it, squat down just a bit, grip the support bar NOT the handle provided and pull your elbow down and into your side.
NINETEEN ASS KICKEN SETS LATER YOU HAVE FINISHED YOUR BACK TRAINING!!!!!
Now to pump out some reps on the shoulders. :)
Side Lateral w/dumbbells:
Set #1: Weight:
15 lbs Reps: 20
Rest: 5 seconds
Front Raise w/dumbbells:
Set #1: Weight:
15 lbs Reps: 15
Rest: 5 seconds
Front C w/dumbbells:
Set #1: Weight:
08 lbs Reps: failure
Rest: 90 seconds
Side Lateral w/dumbbells:
Set #2: Weight:
15 lbs Reps: 6,5,4,3,2,1
Front Raise w/dumbbells:
Set #2: Weight:
15 lbs Reps: 6,5,4,3,2,1
Front C w/dumbbells:
Set #2: Weight:
08 lbs Reps: failure
Rest: Work Out Complete!!!
Note: I'm sure you are questioning the declining numbers on the side laterals and front raise...what I mean here is to do 6 reps side lateral then switch to 6 reps with front raise, next is 5, 4, 3, 2 and finally 1 rep each. Sounds like fun, yes?!!!