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Day 40Upper back & Calves

Today I’ve arrived in Tampa to interview Dr. Sponaugle, Sponaugle Wellness Institute, and then I’m hitting Powerhouse Gym for my workout which my good friend, Chris Cavallini, Nutrition Solutions, set up. As I’m travelling 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.

 Print or Download Today's Workout

 

Morning Cardio
45 minutes

 

UPPER BACK 

Machine Pullover
3 x 30,20,10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.

Straight-Arm Dumbbell Pullover
3 x 30,20,10 reps

20 seconds of rest following first set.
25 seconds of rest following second set.

Straight-Arm Pulldowns
3 x 30,20,10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.

Lat Pulldown
3 x 20,25,30 reps

20 seconds of rest following first set.
25 seconds of rest following second set.

Machine Shrugs
6 x 30,20,10,20,25,30 reps

30 seconds of rest following first set.
20 seconds of rest following 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

Standing Calf Raise
3 x 30,20,10 reps

30 seconds of rest following first set.
20 seconds of rest following second set.

Donkey Calf Raises
3 x 20,25,30 reps

20 seconds of rest following first set.
25 seconds of rest following second set.

 

Evening Cardio
45 minutes

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