Workout: LA Fitness
(165#BOR)5x10 2 underhand, 3 overhand
(PullDn)220x8,175x10,10
(Crunch)3x25
(135#IsoRow)2x10 one arm at a time
(95#BBCurl)3x7
(205#RevPullDn)3x10 Weight bump
(10#RDelt)3x12
(30#IncCurl)10+10,8+10 Curl + pinwheel
(43#FacePull)2x12
52 mins + 8 w/u = 60 mins
Worked out solo this morning while Sarah went for a run. She's starting marathon buildup and I miss working out with her. We're working out together tomorrow AM. I did Bent Over Row's in the smith machine. I like to do these sometimes because I can't cheat as much and sometimes get better back activation. I did 2 sets w/ underhand grip, 2 sets overhand grip and 1 set with a barbell w/o the smith. Pulldowns were OK. 220 felt pretty darn heavy. 170 sets were good. Supersetted crunches here. Then I did 2 sets of hammer strength rows one arm at a time.
I wanted to do some heavy curls today, and 3x7 with 95#'s fit the bill. I started reverse grip pulldowns w/ 190 and it felt light, so I stopped and bumped up the weight. 205 got heavy later in the sets, but manageable. I'm slowly progressing with these, but am stuck on regular overhand pulldowns. Supersetted rear delt raises with these. Finished WO with incline curls + pinwheel curls and face pulls. I started face pulls w/ 50#'s, but had to drop the weight. Great WO. Now I have to trim the yard with the weed-eater. Not going to be fun after this back WO.
Nutrition:
I weighed 173.0 this morning. Not bad after big Thai dinner last night w/ lots of sodium.
No comments:
Post a Comment