BackDay Beef

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Soreness is good, pain is bad. Stop immediately. Deezify.com ©


20180911 wod 800

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BACKDAY BEEF - 2018.09.11

  1. BB PENDLAY ROWS
    10, 10, 5, 5, 3, 3, 3, 3 REPS REST 90s
  2. BB BACK EXTENSIONS
    10, 10, 5, 5, 3, 3, 3, 3 REPS REST 60s
  3. FACE PULLS - 3 WAYS
    4 SETS X 103 REPS (2010) REST 45s
    (2s LOWER - 0 - 1s PULL - 0) TO EYES; NECK; CHEST
    1. CABLE ROPE KAYAK ROWS L/R
    2. CABLE ROPE LAT PUSHDOWNS
      4 SETS X 10 REPS (3010) REST 45s
      (3s LOWER - 0 - 1s LIFT - 0) REST AFTER D2
  4. CABLE TRANSVERSE ROWS L/R
    10, 10, 10, 6, 6, 6 REPS REST 45s
    1. CABLE ROPE OH EXTENSIONS (HIGH)
    2. CABLE ROPE HAMMER CURLS (LOW)
      5 SETS X 10 REPS (3012) REST 20s
      (3s LOWER - 0 - 1s LIFT - 2s CONTRACTION)

 

Look like a gorilla. Work like a gorilla.

This was my Tuesday night Back Day. Always be careful bla bla bla. lol.

The first 2 are some of my big gorilla exercises. Put some hair on those lats and lower back.

It was predominately rowing motions but I perform lots of pulldowns and chin ups through the week.

I made a neat layout for those who know their exercises.

Follow the first page routines as the other old illustrations & quick sketch page are for exercise references.

I hope it helps.

If you'd like to rock a gorilla shirt it in the gym and help support my work, you can get merch in the shop.

Get Your Own GORILLA Gear »

 

A. BB PENDLAY ROWS

20180911 wod a

B. BB BACK EXTENSIONS
C. FACE PULLS - 3 WAY
D. CABLE TRANSVERSE ROWS

20180911 wod b

E. CABLE KAYAK ROWS

20180911 wod d1

F. CABLE LAT PUSHDOWNS

20180911 wod d2

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