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DAY 50Back & Calves

When I get up, I take my morning detox concoction. This is where I get my greens, fiber, vitamin C, magnesium, turmeric, apple cider vinegar, cinnamon, ginger, and fermented Glutamine. I get this in one go in my morning shake. It’s not so bad—you’ve got your antioxidants, fiber, and metabolism boosters. It’s the detox drink that I take every morning because I’m hardcore. It’s good for the gut lining and the immune system. It’s also good to toughen you the fuck up.

We’re going to hit our back for the last time on this 8-Week Muscle-Building Trainer. Today we’re going to use DTPXtreme, which means we will be performing as many as 8 sets for any particular exercise. We’ll begin with higher reps and lower weights, and then pyramid up in weight until we peak with weights that cause failure at 5 reps. Then we’ll do that again, descending the backside of that DTPXtreme pyramid until we’re performing the same number of reps (20) that we started with using a lighter weight.

The first DTPXtreme move is bent-over rows using an EZ bar. Grasp the bar with a neutral grip. I did this by grasping the rims of the weights while standing on a platform. While an EZ bar allows you to twist your palms a bit, it doesn’t get you all the way to a neutral grip, which is why I held it by the weights. This version felt really good to me.

DTPXtreme is based on earning yourself the amount of rest in seconds that you’ve performed in reps. So, after you’ve performed 20 reps, you get 20 seconds of rest. Then, as you decrease reps you also shorten your rest period, increasing weight as you can. The 5-rep sets only afford you 5 seconds of rest. You should feel your traps and spinal erectors and the lower part of your back from this based on time under tension (TUT).

Next up is neutral-grip lat pulldowns using the same DTPXtreme strategy—rest for only as many seconds as the reps you performed for each set. This targets both the upper and lower portion of the lats, and emphasizes thickness.

Now you need to perform hyperextensions holding a plate, which I was rowing as I came up. This was so intense that I had to perform the last sets without weights, and I even put my hands behind my back to lighten the load a little more. I also used the rest-pause principle, where you take a quick break in the middle of a set to allow you to perform more reps to complete your set.

Complete the weight portion of this workout with seated calf raises to target the soleus. You’ll use DTPXtreme for this muscle group, as well. That means 30 seconds of rest after your first set of 30 reps, and then 20 seconds after your next set of 20 reps. Keep your rest periods in sync with your reps. This is easier to do with calves because they recover quickly.

I’m glad I’m done with that workout. Time to recover.

 

 

Bent-over row

Sets:
8
Reps:
20, 15, 10, 5, 5, 10, 15, 20
Strategy:
DTP + DTPXtreme

Neutral-grip pulldown

Sets:
8
Reps:
20, 15, 10, 5, 5, 10, 15, 20
Strategy:
DTP + DTPXtreme

Weighted Hyperextension

Sets:
8
Reps:
20, 15, 10, 5, 5, 10, 15, 20
Strategy:
DTP + DTPXtreme

Seated calf raise

Sets:
6
Reps:
30, 20, 10, 10, 20, 30
Strategy:
DTP + DTPXtreme

HIIT

Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full intensity for a total of 15 minutes

 

TIP

When I get up, the first thing I do is get my supplements together in my gallon jug for the day. I begin with 3 to 4 scoops of fermented Glutamine. Then I go for about 2 to 3 scoops of Hydra-Charge, depending on how depleted I feel. And then I finish off with 3 scoops of BCAAs. This is my routine on my training days. On my non-training days, I also add 4 scoops of Citrulline and Creatine HCl. But on training days, I’ll get those in with my PRE-KAGED.


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