NICOLAS COLE

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Christmas "Back Day" Home Workout

Health and FitnessNicolas Cole2 Comments

While I was home for Christmas and we had family back at the house, I was a bit short on time to head to the local gym—so I decided to take it back to the very beginning.

This is the gym in our basement where I first started lifting weights almost 8 years ago. I would finish playing 3v3 in World of Warcraft (when I was competing for a top spot in North America) and then go into the workout room and hit hundreds of bicep curls and ab crunches.  I had no idea what I was doing, all I knew was I wanted to put on muscle.

Fast forward 8 years and it feels crazy going back to the old stomping grounds, picking up a few of my dad's weights and doing a workout.  It makes me realize how much I've learned, and how appreciative I am to have had something like a weight room growing up.  This really is where it all started for me, and I'll never forget that.

In this video, I wanted to show that you really can have a great workout at home without having tons of flashy equipment or even heavy weights.  In this workout, I don't use anything above 20lbs—all volume training between 15-30 reps.  With back day especially, I'm a firm believer in form and "squeezing" the muscle over pulling heavy weight.  I think back is such a difficult muscle group to learn how to properly squeeze into that you're actually better off using very little weight with perfect form rather than swinging the weight back and putting most of the tension in your biceps.

By the end of this workout, my back was fried—and I stayed sore for quite a few days (the next morning was Christmas morning and my traps and upper back were on fire).  

Try this at home and see what you think.  Also, if these sorts of videos are helpful, please leave a comment below or connect with me on social media.  It helps me create better content for you!

If you're looking for more workouts like these, I suggest stopping by the Bookstore and checking out my "Skinny to Shredded" series.  I'll share variations and individual workouts on social media and my blog, but those workouts and nutrition plans are the foundation.

Leaving for Wisconsin tomorrow to go snowmobiling in the forest!  Definitely vlog-worthy.

Stay tuned...


Want a free workout to get you started?  Submit below and I'll send you the first workout from my "Skinny to Shredded" series!

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