Name: Playbook - Clark Bartram - W5/D2 - back
Uploaded: 2022-06-08T14:54:03.029Z
Duration: 45 min
Description: W5/D2 - back

Didn’t have the right equipment but made it work 👍

Murray Sherwin

Mitch

Jose Montenegro

Joseph Figueroa

- Wide grip pull downs 4 x 8,8,10,12
- Machine mid rows 4 x 8,8,10,12
- One arm dumbbell rows 4 x 8,8,10,12 (each arm) 
- Low cable rows 8,10,10,12
- Pull-ups 4 x 10
- Ab wheel roll outs 3 x 10

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip pulls downs

- Pull back and squeeze your shoulder blades
- Extend arms and repeat

Machine mid rows

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

One arm dumbbell rows

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull ups

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab rollouts

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable low rows

W5/D2 - back

Workout was really good. I do need to modify the push-ups and the dumbell flies due to my shoulder though. Any alternatives to not aggravate my nerve again?

Armando Del Valle

Thanks Clark, good start.  Needed the assist on the dips.  55 year old new to weights.  Naturally fit

W1/D1 - chest

Chris Poveromo

W1/D2 - back

Clark. Sled push? I have a pretty decent gym setup at our firehouse, however, I have to believe it would have to be only a few gyms in the country that have a 25m sled. Come up with something more practical that more can use. I just replaced it with heavy calves.

Steve

W1/D3 - legs

Great workout.  But like others say:  place for notes on weights used

W1/D4 - shoulders

Seemed a bit light on weight until that last progressive set of 12. Crap.

W1/D5 - arms

Mario

JohnNaiberk

W1/D6 - cardio

My shoulder was not having it today with certain exercises so I had to go lighter than usual. 

My body loves to remind me I have a bad shoulder even when the nerve isn't bugging me.

W2/D1 - chest

Bret

W2/D2 - back

Torn cartilage went skating/Reffing instead

W2/D3 - legs

Evangelos

W2/D4 - shoulders

W2/D5 - arms

Substituted with a 32 mile ride at 12 miles an hour.

W2/D6 - cardio

Good sweats knee swelling down . Got in about 1.5 hours 1/2 walk then weight: now three moves for core set

W3/D1 - chest

Great work out E1 67lb on machine, E2 40lb each armx2

Adam

Rex Hanna

W3/D2 - back

Too many unique exercises in this day for home gyms

W3/D3 - legs

Love the integration of the Inertia Wave.

Jeff

W3/4 - shoulders

Jared

W3/D5 - arms

W3/D6 - cardio

W4/D1 - chest

W4/D2 - back

W4/D3 - legs

Exhausting and awesome at the same time. Let’s go!

W4/D4 - shoulders

Ivan

W4/D5 - arms

Tough incline workout…30 min 2 miles at 15 incline 👍👏

Substituted with 30.6 mile bike ride @ 13.0 mph.

W4/D6 - cardio

Together with the CBX Supplements and this Maximized Man workouts, I’m really starting to see the bulk in my muscles. LFG

W5/D1 - chest

W5/D3 - legs

I’m confused about super setting. No rest?

W5/D4 - shoulders

Kevin Primrose

W5/D5 - arms

W5/D6 - cardio

Great workout for a head cold👏👍😎

W6/D1 - chest

None of the timers kicked on any of the exercises today. Sixth week of the back. ??

Most days the timer doesn’t start automatically after each rep I have to leave the exercise and manually set a timer. It gets irritating

W6/D2 - back

W6/D3 - legs

W6/D4 - shoulders

W6/D5 - arms

I finished Phase 1 of the maximized man program.
It took me about 7weeks to complete the 6 week program.
I tracked my eating throughout and ate pretty well. 
I have lost 11 pounds and am looking forward to phase 2

David

Substituted with 29 mile bike ride at 14.1 mph.

W5/D2 - back

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