Who’s ready to train some back! (Hopefully all of you :)) Here’s a training journal from last week’s back workout. Feel free to use it as one of your back workouts for the 31 Days, 31 Workouts this month!
CLOSE GRIP PULL UP
SINGLE ARM MACHINE PULLDOWN
SUPERSET: MACHINE ASSISTED PULL UP/CLOSE GRIP CABLE ROW
WEIGHT: 105 (for all assisted pull ups)/90•135•150•165
REVERSE GRIP BARBELL ROW
I wanted to switch things up and really challenge myself with this workout. What I came up with was a killer giant set of 10 exercises, peformed for 50 reps or 50 seconds of each exercise – in 15 minutes or less! I wasn’t sure what my time would be when I started the workout as this was something I have never tried before. As you’ll see, my abs were definitely feeling it during the workout – and I was still feeling it two days later.
Give it a try and let me know your time below 🙂
fantastic Nicole!Log in to reply
Awesome thank you! Have a great weekend Nicole!Log in to reply
Thank you Nicole! I love your videos!!!! and the workouts you post!!! KILLER!Log in to reply
Thank you for being so real. As much as I love to lift,not every work is on point for me, Its good to know I am in good company.Log in to reply
Great workout!Log in to reply
Great workout! Great motivation! ThannxLog in to reply
Awesome! Excited to try it out. Goofy question- do you use anything in particular to clean your Beats headphones? I love using mine but definitely sweat them up! Also, what is the brand of the grips you are using? I’m looking into purchasing some as my grip tends to give out on certain exercises.
Thanks in advance, and I love the site! Hope to have the chance to meet you in the future.
Cheering you on in your Olympia journey 🙂
AlexLog in to reply
Usually just face cleaner wipes. I use versagripps.com 🙂Log in to reply
Thank you Alex!
I did back today and was so excited that I did 85% of this workout before I saw the videos!! You have been a huge inspiration to me. Thank you for all the great videos. It’s really helped push me to the next level. 🙂Log in to reply
Hey Nicole! Great workout! I’ll be throwing some of your moves into my back workout here in Maui (gymcation style)!!Log in to reply
I highly recommend you try “Liquid Grip” for those times when the palms get extra sweaty and slippery. It works like a dream (when used with Versa Gripps) and keeps the mind from getting distracted with the slipping grip and back into the mind muscle connection—where it should be!
Oh! And Liquid Grip doesn’t transfer or make a mess like chalk does. 😉Log in to reply
HI Nicole 🙂
For your sweaty hands/palms would you consider using chalk to absorb the moisture?
I notice you have never used chalk before during your workouts and perhaps there is a reason behind your method–just to pick your brain for a minute 🙂
Thanks!Log in to reply
Yes but I do not carry it with me and most gyms do now allow it. As a gymnast I am very familiar with chalk but honestly it isn’t usually a problem. Not sure what my deal was today lolLog in to reply
Great workout! Thank you!Log in to reply
Thanks, Nicole for being so real. It helps to know our role model has “those days”……. Heading off for this back workout!Log in to reply
Heading to the gym to try this back out now. I LOVE all of your workouts and often pull up a video before the gym and use one them. They are fabulous! Thank you! I also truly appreciate you posting your frustrations during your workout. You are real and trust me it helps to know that a champion has days like that too!!Log in to reply
Thank you!Log in to reply
Do these exercises help elongate your lats?Log in to reply
I am not sure what you mean?Log in to reply
My my does not have the machine back pullover but you mention doing it with the cable rope and or Dumbbells. The next time you do the segment on “my gym does not have” could you demonstrate this one? That would be great, thanks!Log in to reply
Every single back workout has an example of pullovers with rope or dumbbellsLog in to reply
So pumped to give this a go!!!Log in to reply
When I train back and I always have very sweaty hands, I use my versa grips + normal training gloves, both together!
It helped me a lot and you have such a better grip.
I usually don’t trai with gloves but in my back workout it helps me a lot
Just give it a try next time and maybe that will help you like it helps me 🙂 – great workout !!!Log in to reply
Doing this today! Thank you Nicole!! You look awesome 🙂Log in to reply
Great workoutLog in to reply
Nicole! Are you carb ciclyng? Would you please make a video?Log in to reply
I would love to see what you low carbs day and high carbs day looks like.
Always on point, Nicole! I had a coach for a long time. Back in November I decided to start doing my own thing & writing up my own workouts… I always get so excited when you post another video! Takes the guess work out of it for me, for that muscle group, for the week! Thanks so much <3Log in to reply
Alternative for this if my gym doesn’t have a machine pullover? ThanksLog in to reply
Use cables or a db and lay on the bench.Log in to reply
on a serious note, how the heck is your skin so amazing?!Log in to reply
Thanks for the inspiration! I’m going to do this workout today!Log in to reply
Have you ever used liquid chalk Nicole? It saves me on my back work outsLog in to reply
Great back workout!Log in to reply
Hi Nicole! I can’t imagine you’ve never heard of them, but just in case, another option for grips on back day are “Haulin Hooks.” I use these because I can lift so much more when I don’t have to worry about losing my grip. Thought I’d pass it on just in case. Can’t wait to try some of these moves for back day tomorrow! http://www.lpgmuscle.com/shop/haulin-hooks-womens/Log in to reply
is there a reason why you left the barbell row till the end? I usually start with that after my chin ups because I feel its better for me to do that when my back isn’t as fatigued. But I am going to try this tomorrowLog in to reply