Category Archives: Back

All Back Workouts will be listed.

Training: Back

DAILY WEIGHT: 168.6
PERSONAL GROWTH: POWERCAST

ED COAN DEADLIFTS
3 sets of 3 reps
*Speed with slow negative*
x 315lbs

VOLUME/UPPER BACK: 5 SUPERSETS
Pull-ups: 10 reps
Barbell Shrugs: 20 x 225lbs

5 SUPERSETS
Seated Rows: 8 x 200lbs
Behind the Neck Pulldowns: 15 x 100lbs

5 SUPERSETS
1 Arm Rows from High Pulley: 15 x 100lbs
1 Arm Rear Delt Fly’s from Lower Pulley: 15 x 35lbs

Conditioning
400m Walking Lunges

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

Training: Back

DAILY WEIGHT: 165.1
PERSONAL GROWTH: AUBREY MARCUS PODCAST

ED COAN DEADLIFTS
3 sets of 3 reps
*Speed with slow negative*
x 265lbs

VOLUME/UPPER BACK: 5 SUPERSETS
Pull-ups: 10 reps
Barbell Shrugs: 20 x 225lbs

5 SUPERSETS
Seated Rows: 8 x 200lbs
Behind the Neck Pulldowns: 15 x 100lbs

5 SUPERSETS
1 Arm Rows from High Pulley: 15 x 40lbs
1 Arm Rear Delt Fly’s from Lower Pulley: 15 x 40lbs

Conditioning
4 Rounds
Jumprope: 100 Reps
Pull-ups: 20 reps
Dips: 15 reps
Push press: 10 x 135lbs

Nutrition
12pm – 12oz Ground Beef, 10oz veggies, fats
5pm – 12oz Chicken Breast, 10oz veggies, fats
6pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

Training: Back

10 Minute Foam Roller
Conventional Deadlift off one plate
(3) 5 x 225lbs, 1 x 285lbs, 1 x 315lbs, 1 x 365lbs

4 SUPERSETS
Wide Grip Pull-ups: 10 reps
Wide Grip Behind the Neck Pulldowns: 20 x 100lbs

4 SUPERSETS
1 Arm Row: 15 x 45lbs
Chest Supported Rows: 15 x 90lbs

4 SUPERSETS
Dumbbell Pullovers: 20 x 55lbs
Cable Pulldowns: 15 x 65lbs

4 TRI SETS
Low Cable Row: 20 x 175lbs
VBar Row: 20 x 100lbs
Wide Grip Cable Row: 100lbs

Conditioning
4 Sets
Squats: 25 x 155lbs
Jumprope: 100 reps

3 SETS
GHD Back Extensions: 15 reps
GHD HIP Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps

Nutrition
11am – 10oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats

Personal Training Available
Follow on IG @adrian_ohare

 

Training: Back

10 Minute Foam Roller
Conventional Deadlift off one plate
(3) 5 x 225lbs, 1 x 285lbs, 1 x 315lbs, 1 x 365lbs

4 SUPERSETS
Wide Grip Pull-ups: 10 reps
Wide Grip Behind the Neck Pulldowns: 20 x 100lbs

4 SUPERSETS
1 Arm Row: 15 x 45lbs
Chest Supported Rows: 15 x 90lbs

4 SUPERSETS
Dumbbell Pullovers: 20 x 55lbs
Cable Pulldowns: 15 x 65lbs

4 TRI SETS
Low Cable Row: 20 x 175lbs
VBar Row: 20 x 100lbs
Wide Grip Cable Row: 100lbs

Conditioning
400m walking lunges

Nutrition
11am – 10oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats
7pm – Ice Cream

Personal Training Available
Follow on IG @adrian_ohare

 

Training: Back

10 Minute Foam Roller
Conventional Deadlift off one plate
(3) 5 x 225lbs, (3) 5 x 285lbs

4 SUPERSETS
Wide Grip Pull-ups: 10 reps
Wide Grip Behind the Neck Pulldowns: 20 x 100lbs

4 SUPERSETS
1 Arm Row: 15 x 45lbs
Chest Supported Rows: 15 x 90lbs

4 SUPERSETS
Dumbbell Pullovers: 15 x 60lbs
Cable Pulldowns: 15 x 65lbs

FRONT SQUAT
(3) 10 x 135lbs

Conditioning
4 Rounds of Stadiums

Nutrition
11am – 14oz Ground Turkey
5pm – 14oz Chicken Breast

Personal Training Available
Follow on IG @adrian_ohare