Day 36:Back & Calves

This is my second week of DTP training, and I’m also recovering from my trip to the Arnold Classic. Traveling is always stressful, and so I took in plenty of Citrulline as I was returning home. I haven’t had a lot of sleep. I’m going to weigh myself, which I do at the same time on the same day (Monday for me) every week. This week’s weight may be a little off because of my travel schedule. Still, it’s important that you do this regularly regardless of your schedule. The numbers will provide an accurate picture over time, even if one week’s numbers are off.

Emphasize how you look in the mirror, the fit of your clothes, and your body fat measurements over weight, even though that’s still an important metric. The good news is that I’m still putting on quality weight because I’ve been rigorous about training, supplements, and quality nutrition.

I’ve got in my pre-workout, and I have my intra-workout ready for my back workout today, even though I feel a little stiff from traveling. For this workout, we’re going to focus on the traps and rhomboids to bring in greater back detail.

The first move is lat pulldowns. You’ll perform 25 reps for the first set with lighter weights. Then you’ll drop five reps per set as you increase weight. The next move is reverse-grip pulldowns to emphasize the thickening of the lats. You’ll start heavy with 5 reps, adding 5 reps for subsequent sets while dropping weights. For both of these exercises, adjust your rest periods, allowing up to 2–3 minutes between heavier sets, but keep rests to only about 45 seconds for lighter high-rep sets.

The third move is bent-over rows with dumbbells. You’ll notice that my upper body comes up a bit during these reps to help involve the lumbar and erector muscles of the back. Then come machine rows, beginning with heavy weights and low reps. Notice that I arch my back and thrust my chest forward to really target my back muscles, providing a better stretch and contraction.

Next up is seated calf raises using a Smith machine and a Reebok step. This is a unique move that really targets the soleus. Then it’s on to HIIT cardio and my post-workout protein. Today I’m still a little dehydrated or toxic from traveling, and so I need to really emphasize hydration, getting in more Hydra-Charge. You should always try to remain aware of when you need more electrolytes. This will support recovery, growth, and the feeling of well-being.

Lat Pulldown Sets: 5 Reps: 25, 20, 15, 10, 5 Strategy: DTP
Reverse-grip pulldown Sets: 5 Reps: 5, 10, 15, 20, 25 Strategy: DTP
Bent-over Dumbbell Row Sets: 5 Reps: 25, 20, 15, 10, 5 Strategy: DTP
Machine ISO Row Sets: 5 Reps: 5, 10, 15, 20, 25 Strategy: DTP
Smith Machine Seated Calf Raise Sets: 6 Reps: 30, 20, 10, 10, 20, 30 Strategy: DTP
HIIT Sets: 1 Reps: 3 Strategy: 4 minutes easy/1 minute full intensity for a total of 15 minutes

TIP

If you’re watching this and thinking that muscle-building isn’t for you, then look much deeper than the superficial goal of adding muscle mass. I can’t tell you how many people came up to me at the Arnold Expo and told me how valuable a training regimen was in helping them overcome a difficulty or tragedy in their lives. This discipline will help you develop the tools to overcome adversity, which is even more important than reducing body fat and increasing muscle mass. Look into the therapeutic value of a program like mine, or even another one that’s right for you.