We just finished breakfast at First Watch in Jacksonville, Florida. My friend Patty Lifts just arrived, and we’re embarking on a road trip to Tampa and then Orlando. We’re going to a Brockhampton concert in Tampa and then to Universal Studios in Orlando. We’ll be vlogging the whole adventure. This is going to be an action-packed trip, so let’s get started!
We arrived at our Airbnb in Tampa. It’s a great space with a TV room, a well-equipped kitchen, and two comfortable bedrooms.
Modern Airbnb living room with comfortable seating and a large TV
We’re grabbing a quick bite to eat, then slamming some pre-workout before heading to the gym. We’re at Powerhouse Gym in Tampa, my favorite gym in the city. There’s a ton of equipment here. We’re focusing on a back workout today, showcasing a couple of exercises. We’ll put on our headphones, get in the zone, and have a solid workout.
We’re starting with Meadows Rows. I interviewed John Meadows, one of the best bodybuilding coaches, and this movement is his trademark. You set the barbell to the side, grip the fat part of the bar, and row upwards and outwards, similar to a wide-grip row. You’ll feel an intense mid-trap contraction. We’re adding 25 lb plates for a fuller range of motion. Brace against your leg for support to avoid stressing your lower back. Plant your palm against your leg, row straight up, and squeeze your shoulder blades together. Even without weight, the trap pump is incredible. We’re aiming for four sets of eight reps.
Bodybuilder performing Meadows Rows with a barbell in the gym
Next is a superset of rack pulls just above the knee (for trap focus) with wide-grip pull-ups. We’re doing three sets of 6-8 reps for rack pulls and 8-12 reps for pull-ups, aiming for 30 total pull-up reps. The rack pull involves a small range of motion with heavy weight, followed by bodyweight pull-ups as a vertical pull. This is a modified version of a John Meadows back workout.
We’re finishing with two more exercises: a stretching exercise (like a pullover machine, dumbbell pullover, or rope pullover) to stretch the lats, followed by high-rep lower back extensions on a machine. We’ll then do some biceps work.
Two men performing back exercises in a gym setting
We’re opting for dumbbell pullovers today for a better stretch than cables. With dumbbells, you can achieve a stronger stretch at the top, extending the range of motion further.
Back from the gym, and that was one of the sweatiest workouts I’ve had in a while. I’m having a post-workout protein shake (a blend of casein and whey) and an apple. I’ll link a video explaining the benefits of blended protein. Now, it’s time to prepare for my next Mythbust Monday video.
Glass of protein shake and an apple on a table
We’re in Ybor City, the historic district of Tampa where we had our first date. They filmed Magic Mike here. We’re seeing Brockhampton tonight, and the line is already huge. We saw them in Toronto and are big fans. They’re on the rise in the underground hip-hop scene and are incredibly talented. We’re hoping to sneak in our a5100 for some clips of the show.
The Brockhampton concert was amazing! They played “Star” five times, a definite highlight. We’re grabbing some Hattie B’s and Dumpling Yummy.
We’re in Orlando, Florida, at a hotel booked through Airbnb. We’ve spent the past two days working. The weather was bad, and we had a lot to do. I just finished my latest Mythbust Monday video on protein absorption. Today, we’re going to Universal Studios and Islands of Adventure as a team-building exercise.
Plate of food from IHOP with eggs, bacon, and fruit
Change of plans: we’re at IHOP instead of Denny’s. We have fruit soup, egg whites, turkey bacon, and hash browns. I ordered my usual: the chicken pita omelet with egg whites. We’ll check in with you from Universal Studios!
We just finished up at Universal Studios and are heading back to the car. We had a fantastic time in Tampa and Orlando. I hope you enjoyed this vlog. It was a different style for me. Let me know what you thought in the comments, and please subscribe if you’re new.
