Beginning of year 2019 brought new light into my fitness goals. Having achieved my weight loss goals & attained good strength, I was focussed on augmenting my fitness level & building my muscle size. It was 5th Jan’19, I resumed my workout routine, after having successfully completed challenging trek to Bhramatal. I was joined by Kunal.
Kunal: Bro how are you & how was your trip?
Me: Bro, it was awesome! Weighted Squats exercise few days before the trek was a great booster for me when hiking up 4200 mts; Let us start with back workout & slowly increase weights.
Kunal : copy that!
We started with Barbell deadlift(4 sets, 15,12,10,8 reps) & rapidly increased weights upto 30 kgs when doing the 3rd set, after which I wanted to take 30 to 45 seconds break as I was feeling a bit drained & dehydrated. Immediately , after taking couple of sips of water, I completed the 4th set with 35 kgs. I realized that this exercise positively impacted entire posterior chain from calves to upper traps.
We then moved to do wide grip pull up which although is one of great workout for upper lats. We did 3 sets of 15, 12 & 10 reps. On the 4th set after doing 4 reps, I felt as if I needed more strength & Kunal lend his support to do complete the set.
Then we did my favourite one, standing T-bar row. We did 4 sets & increased weights upto 45 kgs. This exercise really helped me in stretching & contracting my back.
These exercises were followed by seated row, close grip pulldown, single arm dumbbell row( 4 sets,15, 12,10,8 reps). Over next 3 weeks, I steadily increased weights upto 55 kgs & I could observe a comparatively toned back.
In case you wish to learn challenges I faced while increasing my weights, please feel free to connect with me on sushant@thesushantkumar.com.
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