Yesterday's workout:
Weight 211.6 Low Pulley Rows 3 plates, 6 4 plates, 2x6 Bent Over Rows 85 lbs, 6 95 lbs, 6 105 lbs, 4,3 100 lbs, 6 Incline Bench Press/Shoulder Raise 45 lbs, 6/6 50 lbs, 6/6 55 lbs, 6/6 60 lbs, 6/6 Incline DB Flys 10 lbs, 6 15 lbs, 2x6 Time: 52 minutes |
Yesterday's workout:
Weight 208.0 Lat Pulldowns 4 plates, 6 5 plates, 3x6 Pullovers 8 lbs, 6 10 lbs, 2x6 BB Overhead Press 35 lbs, 6 45 lbs, 2x6 BB Overhead Shrugs 15 lbs, 6 35 lbs, 6 55 lbs, 6 Bench Dips BW, 3x6 Time: 40 minutes |
Workout from 1/21:
Box Squats 35 lbs, 5 45 lbs, 5 Goblet Squats 33 lbs, 5 Bench Dips BW, 3x5 DB Step Ups 20 lbs, 10 Assisted Split Squats BW, 5 Time: 26 minutes And workout from 1/23: Low Pulley Rows 3 plates, 3x6 5 DB Bench Press 20 lbs, 3x6 Bent Over Rows 85 lbs, 3x6 Close Grip Bench Press 35 lbs, 6 40 lbs, 2x6 T-Bar Rows 75 lbs, 6 100 lbs, 6 Face Pulls 2 plates, 6 3 plates, 2x6 Time: 44 minutes |
Weight: ~206.0
Lat Pulldown 3 plates, 6 4 plates, 3x6 CDL 65 lbs, 6 85 lbs, 6 95 lbs, 3, 2 Posture Video Work 1) Elbow lift behind the back, 2x10 seconds 2) Crunches, 10; lying & standing stomach stretches, 2 3) Side of chest & outer back stretch, 2x10 seconds 4) Neck Stretches, 2x10 seconds 5) Chin Glides, 2x10 6) Shoulder Rolls, 10x5 seconds; Cross Chest Arm Pulls, 2x 5 seconds 7) Standing stomach strengthener, 5x5 seconds; standing stomach stretches, 2x5 seconds 8 ) Back Flattening, 5x5 seconds 9) Sit & Reach, 3x10 seconds 10) Upper Spine Straightener, 5x5 seconds 11) Air Rowing, 5x5 seconds; cross chest arm pull, 2x5 seconds Chiro WO 1) Front head resistance, 3x5 seconds 2) Side head resistance, 3x5 seconds (both sides) 3) Back head resistance, 3x5 seconds 4) Lying w/head off bed, 10 mins Time: 59 minutes I tried CDLs for the first time today. They definitely feel different than RDLs. I struggled with getting the weight up in the middle part and could really feel it in the whole hip area. On RDLs, I'm limited by upper body strength, but here I was limited only by the legs. I'm going to do some posture work for awhile. Hoping it will solve my shoulder problem... |
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