Day 40:Upper back & Calves
Today I’ve arrived in Tampa to interview Dr. Sponaugle, Sponaugle Wellness Institute, opens in a new tab, and then I’m hitting Powerhouse Gym for my workout which my good friend, Chris Cavallini, Nutrition Solutions, opens in a new tab, set up. As I’m traveling
I’ve carried my Nutrition Solution meals with me and I’ve taken the liberty of packing extra meals as well. This way if there are any delays with my flight or stopovers, there’s nothing to panic about. This is what I mean when I say control your environment. Don’t leave yourself so thinly spread that one small obstacle can derail your progress. The hotel I’m staying at happens to have cooking facilities in my room, but I didn’t know that, so I was already prepared.
During today’s back workout, I’m largely focusing on pullover movements to remove the amount of flexion in my biceps, which you get from rows and pulldowns. This is to help remove my grip out of the equation, so it doesn’t limit my back’s progress.
My PM cardio today is going to be a functional workout with Chris, because it’s giving me something new to focus on for the day and added accountability. I’m tired so I figured it would be a smart move to get Chris down here and prevent me from taking things easy.
It’s also my birthday today, which is the perfect example of not allowing occasions like this to derail you. You can always celebrate with temporary measures, but your success will be forever if you remain committed.
New hct day40.pdf
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Morning Cardio - 45 Minutes
Upper back & Calves Workout
UPPER BACK
1. Machine Pullover |
3 Sets x 30, 20, 10 Reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
2. Straight-Arm Dumbbell Pullover |
3 Sets x 20, 25, 30 Reps |
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- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.
3. Straight-Arm Pulldowns |
3 Sets x 30, 20, 10 Reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
4. Lat Pulldown |
3 Sets x 20, 25, 30 Reps |
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- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.
5. Machine Shrugs |
6 Sets x 30, 20, 10, 20, 25, 30 Reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
- 1 minutes of rest following the third set.
- 20 seconds of rest following the fourth set.
- 25 seconds of rest following the fifth set.
Calves
6. Standing Calf Raise |
3 Sets x 30, 20, 10 Reps |
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- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.
7. Donkey Calf Raises |
3 Sets x 20, 25, 30 Reps |
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- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.
