Homegrown bodypart

Flex, July, 2009 by Jack McCann

Birthdate December 31, 1950

Birthplace Saskatoon, Saskatchewan

Current residence St. Albert, Alberta

Weight 147 pounds (contest); 160 pounds (offseason)

CONTEST HIGHLIGHTS

1997 Wheelchair Nationals middleweight winner; 2002-2009 Wheelchair Nationals Masters champion

MCCANN'S

BACK WORKOUT

EXERCISE                    SETS   REPS

Lat pulldowns                4     12-15

Reverse-grip pulldowns       4     12-15

Behind-the-neck pulldowns    4     10-12

High-seat machine rows       4     10-12

Low-seat machine rows        4     10-12

Incline bench rows           4     10-12

Seated pulley rows           3     10-12

"I tell people that I beat Lee Haney and Ronnie Coleman for most titles, because they have eight and I just won my ninth this year. I'm going for an even 10 next year.'

"I adjust the height of the seat on machine rows. The higher I go, the more I hit my lower back, and the lower the seat is, the more I hit my upper back."

"I'm forced to train strict, and that has given me an advantage, because with back, there's no other way to do it."

"I competed at the original NPC Wheelchair Nationals in 1994 and I haven't missed a show since. I retired once for about 30 seconds before I decided to come back. I love this sport too much to hang it up."

"I'm a high-volume trainer. That works out perfectly for back, because it's a complex bodypart and you need to hit it from multiple angles for complete development."