This article details a back workout performed in Hong Kong, followed by highlights of the trip. The workout focused on lats, traps, rear delts, and biceps, utilizing various techniques and equipment.
The first exercise was close-grip lat pulldowns using mag grip attachments. These attachments promote a neutral wrist position, maximizing force transfer to the back muscles. The focus was on driving the elbows down, emphasizing lat engagement through shoulder extension. This exercise served as a lat activator, especially beneficial in a hypertrophy-focused workout.
The next exercise involved a unique superset with the seated cable row, incorporating two distinct cueing techniques. For the first 10 reps, the elbows were kept out, focusing on scapular retraction to target the mid-traps, rhomboids, and lats. Following a brief pause, the cue shifted to a lat-focused approach for the remaining 10 reps, keeping the elbows tucked in while driving them down and back. This technique creates two distinct exercises within one set.
A longer handle was used for lat pulldowns to maximize the range of motion. Leaning forward at the bottom and extending upright at the top emphasized lat activation.
Snatch-grip barbell shrugs were performed on the smith machine, using a staggered stance to alleviate lower back pressure. The focus was on higher reps and a strong squeeze at the top, prioritizing proper form over heavy weight.
Cable reverse flies were performed with high cables and a leaned-back posture. This setup ensured rear delt activation by emphasizing lateral movement and minimizing trap involvement.
Direct bicep work included Bayesian cable curls, facing away from the cable for greater stretch, and heavy hammer curls to engage the forearms.
Post-workout, a vegan protein shake was consumed to supplement protein intake. Hong Kong’s cuisine, while delicious, can be lower in protein. The vegan protein shake proved easier on the stomach, particularly while traveling.
Freshly squeezed kiwi juice, a popular beverage in Hong Kong, was a refreshing treat.
An “impossible burger” provided a delicious vegan option. The texture differed slightly from a traditional meat patty, being more crumbly, but the taste was remarkably meaty.
A ferry trip across Victoria Harbour provided stunning views of the Hong Kong skyline. Kowloon’s bustling atmosphere and high-end designer clothing stores resembled an upscale New York City.
A Hong Kong massage offered incredible relief, particularly for a sore lower back. The quality of massages in Hong Kong is exceptional.
The city’s neon lights at night create a vibrant, Vegas-like atmosphere. These iconic signs are a must-see for any visitor.
A yakisoba noodle dish, baked barbecued pork buns, Tsingtao beer, and various dim sum were sampled. The pork buns, a Hong Kong staple, were a highlight.
The return ferry trip offered breathtaking views of the light shows on the buildings across the harbour. The impressive height and intricate geometry of the skyline are best appreciated in person.
Further exploration of Hong Kong included Choi Hung, known for its colorful buildings and iconic basketball court. The area’s authentic Hong Kong atmosphere made it a trip highlight.
A traditional Hong Kong dinner with friends involved a rotating tray of dishes in the center of the table. Among the unique foods sampled was jellyfish, which had a surprisingly rubbery texture.
Authentic egg bubble waffles, cooked over a flame, were a culinary delight. The flat waffle variation, with condensed milk, peanut butter, and sugar, was especially memorable.
