James Grage's Rewired 9-Week Fitness Trainer - Day 53 Back

Too often, even the best training plans fall prey to shoddy nutrition as the weeks grind on. Are you holding up your end of the 90-10 bargain?

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With just over a week left in this trainer, it's time to take a hard look at your nutrition. The meal plan in the Rewired Trainer is more interpretive than in many other systems. You don't have a "cheat meal" per se, but rather a ratio, 90-10, and the option of spreading out your 10 percent of indulgence as you see fit.

If you need a refresher on James Grage's nutrition philosophy, head back to the Rewired nutrition overview page. The upshot is to enjoy food, but not let it get the best of you. Track it like you track your workouts or the weekly challenges you've been tackling throughout the trainer. Approach each plate, meal, and temptation consciously and confidently, and you have nothing to fear!

Day 53: back
cardio warm-up
1

Jogging-Treadmill

5 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

warm-up superset
2

Inverted Row

1 set of 12 reps
Inverted Row Inverted Row

Pullups

1 set of 12 reps
Pullups Pullups

superset
3

Wide-Grip Lat Pulldown

3 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Machine Row

3 sets of 10 reps, dropset each set for 4-6 reps
Leverage Iso Row Leverage Iso Row

superset
4

Chin-Up

3 sets of 10 reps
Chin-Up Chin-Up

One-Arm Dumbbell Row

3 sets of 10 reps, dropset each set for 4-6 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

triset
5

Bent-Arm Dumbbell Pullover

3 sets of 15, 12, 10 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Dumbbell Shrug

3 sets of 15, 12, 10 reps
Dumbbell Shrug Dumbbell Shrug

Hyperextensions (Back Extensions)

3 sets of 15, 12, 10 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)


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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.