Hi all as I am so jealous that the rest of the Extreme Nutrition team are off to one of the biggest sporting expo’s in the world, FIBO. I thought I would give you my back routine completed today.

Firstly I will tell you how things are going prep wise and what my mood is like at this stage of contest prep.

I am 7 weeks out from the IFBB Toronto Pro show and the sleepless night are just starting to creep into the mix. To combat this I take the odd nap during the day or after my morning session of cardio before I train during the day.

My morning session of cardio is 45 minutes and it takes a bit out of me after a restless night sleeps. I have my cardio clothes at the bottom of my bed and literally climb into them upon waking in the morning. Quick brush of the teeth and fat burners town the hatch with my branch chain aminos and its a way we go.

My back routine workout normally lasts about one hour and and the routine is as follows:

Hanging Chins – 3 x 10 reps

Bent over barbell rows – 4 x 10-12 reps

Single Arm dumbbell rows – 4 x 10 reps

Wide grip pull downs to the chest – 4 x 15 reps

Barbell Deadlifts – 3 x 10 reps

Seated rows with a close, palms facing, grip – 4 x 12-15 reps

Dumbbell pull overs – 3 x 20 reps

Standing calf raises – 5 x 20 reps

I follow my back routine with 40 minutes cardiovascular work on an incline walker, rowing machine or stationary bike subject to my mood and what machine is available to get on without waiting long enough for me to have cooled down any.

My tip for a good back routine is, when you are training, hold each reps at the contraction point for one count and try to pinch your shoulder blades together on every rep. Elbows must remain close to your side no matter what exercise you perform.