Tue, Oct-25-11, 21:07
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Senior Member
Posts: 18,562
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Plan: Atkins...hp/hf
Stats: 333/313.2/150
BF:
Progress: 11%
Location: texas
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whohoooo the workout is DONE!!!
today was Verticle Push/Pull...
unfortunately i dont own a lat machine so i am unable to do any kind of lat work on machine. im just modifying and doing the best i can with what i have!
first were
BB pulldowns: 5x5
i wasnt sure how to heavy to go with these so i went light...they were surprisingly challenging with only 30lbs on the barbell so i stuck with that for all 5 sets.
DB pullovers: 3x8
i know these are fairly similar to the bb pullovers but like i said i am lacking a machine so im just winging it until i have another option! anyhooo i used 43lb db the first set of 8 and WOW! i could feel these BIGTIME!!! i lowered the weight to 38lb db for the last 2 sets of 8 and i feel like i got a KILLER workout in my back!!
Military Presses: 5x5
started light with 55lbs on the barbell but it was too easy....i upped the weight on the next set to 70lbs and rocked it!!! man that felt great! i used the 70lbs for the third set as well but felt like i needed to lower the weight a tad for the last two sets so i used 65lbs for those. AMAZING BURN! my heart was pumping out of my chest! Whohoooooo!
i am always conscious of my shoulders ever since hurting my RC cuff back a few years ago so i like to throw in a few "prehab" exercises after my heavy shoulders...
cuban press: 2x8
started with 35lbs for the first set but it was a little bit too heavy for a prehab set. these dont need to be heavy at ALL...so i lowered to 30lbs, which felt so much easier but i still got a good burn going too!
rear delt raises: 2 drop sets of 10 and 5 with 5lbs and 7 lbs\
these went perfectly! yay!!
whohoooo just one more workout and i will have successfully completed my first full week of lifting without somehow sabotaging myself and woosing out! WOOT!
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