Back & Triceps
Despite the sore lower quadrant and a persistently annoying wrist I got in tonights workout:
15 minutes moderate intensity cardio (warm up)
Back
Barbell Rows, 4 sets, 8 reps, static contraction on last rep
8x45 lbs (warm up)
8x95 lbs, held last rep for 15 secs
8x95 lbs, held last rep for 10 secs
8x95 lbs, held last rep for 15 secs (grit your teeth and Just do it!)
Decline EZ curl pull overs, 3 sets, 10 reps, SC last rep
10x40 lbs, held last rep for 10 secs
10x40 lbs, held last rep for 10 secs
8x40 lbs, held last rep for 10 secs
Wide Grip Lat Pulldowns, 3 sets, 12 reps, SC last rep
12x50 lbs, held last rep for 10 secs
12x50 lbs, held last rep for 10 secs
12x50 lbs, held last rep for 15 secs
Seated Rows, 3 sets, 10 reps, SC last rep
10x50 lbs, HLR4 10 secs
10x50 lbs, HLR4 10 secs
10x50 lbs, HLR4 20 secs
Triceps
Skull Crushers, 3 sets, 12 reps, SC last rep 10 secs
12x40 lbs, HLR4 10 secs
12x40 lbs, HLR4 15 secs
12x40 lbs, HLR4 10 secs
Tricep push downs, 3 sets, 10 reps
10x30 lbs
10x30 lbs
10x30 lbs, HLR4 15 secs
One armed tricep extenstion3 sets, 12 reps, very slow
12x10 lbs
10x15 lbs
15x10 lbs
Kickbacks, 3 sets, 12 reps, squeeze & pause
12x15 lbs, squeeze at peak
12x15 lbs, SaP
12x15 lbs, Sap
Lots of stretching, glutamine (10g), creatine (5g), whey & dextrose (smarties / rockets).
Nat
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