Tom Venuto's BodybuildingSecrets.com - Only A Few More Back Workouts To Go

Only A Few More Back Workouts To Go

Tom Venuto, CSCS, CPT

Saturday, September 17th, 2004. Two weeks out, to the day. Only a few more back workouts to go. Back days (and leg days) are tough on low carb days, but the reduced carbs (and increased cardio) are necessary evils at this point for “dialing it in” over the next 14 days.

BACK

A1 Reverse Grip Lat Pulldown: 3 light warm up sets; 3 sets X 180, 190, 200 lbs X 6, 6, 6 reps (ascending sets)
A2 Straight Arm Rope Pulldown: 3 sets X 130 lbs X 10-12 reps; No rest between supersetted exercises A1 & A2, 60 seconds rest between supersets
B1 Seated Cable Row: 3 sets X 180 lbs X 12-15 reps
B2 Cross bench Dumbbell Pullover: 3 sets X 80 lbs X 10-12 reps; No rest between supersetted exercises B1 & B2, 60 seconds rest between supersets
C1 Hammer strength isolateral rowing: 3 sets X 115 lbs per side X 12 reps both arms together, then rest 10 seconds, then 8 more reps right arm, then 8 more reps left arm

CALVES

A1 Calf Press Cybex Horizontal Leg Press Machine: 4 sets X 190 lbs X 10-12 reps
A2 Standing calf Machine: 4 sets X 500 lbs X 8-12 reps, drop to 250 lbs X 10-15 more reps; No rest between supersetted exercises A1 & A2, 60 seconds rest between supersets
B1 Seated calf machine (Cybex): 3 sets X 115 lbs (2 plates + quarter) X 20-25 reps

Workout Commentary

Back days are tough on low carb days (second in difficulty only to leg days), but the reduced carbs and increased cardio are necessary evils at this point. I’m extremely lean already, but still not satisfied yet. Even if I’m “ripped” now, there are levels beyond ripped (have you heard of “shredded” and “sliced?”)

With only 14 days to go, I still want to tighten up even more to dial it in and get that absolutely rock-hard, vascular, dry, skin-tight-as-a-drum look (“SHREDDED!”)

Bodyweight: still 187 lbs (has been since Monday… had expected another decrease by now). Carbs: still 150 grams a day. Calories: still 2700 calories a day. Still carbing up/re-feeding every 4th day to 3800 calories/375 grams of carbs. Cardio: twice a day 30 & 45 minutes, one very early in the morning on empty stomach, one session early in evening. Lifting: Still on same split: 3 on 1 off, 2 on 1 off.

If necessary, I will tighten up my diet even more and do a few very low 3 day low carb cycles (probably only 100 grams???) We’ll see what happens over the next couple of days.

Posted 17 September, 2005 in Workouts