Today was Back, Biceps and Abs. Didn't feel like working out AT ALL but after I got started I just hit it hard and had an excellent workout. Had excellent energy! Feel great right now.
10 minutes on treadmill w/6% incline.
1 minute rest between each set.
BACK
Underhand Barbell Rows:
45# - 15/15 (warmup)
60# - 10 (up 5#)
65# - 10 (up 5#)
70# - 10 (up 5#)
***Felt strong with these. Held contraction for 2 seconds with each rep.
One Arm Rows:
35# - 10 (up 3#)
37# - 10/10 (up 2# w/2nd set, stayed the same w/3rd set)
BICEPS
Wide Grip EZ Curls:
30# - 15/15 (warmup)
45# - 10/10/8 (up 2 reps w/1st and 2nd set, stayed the same w/3rd set)
***I really want to get higher then 45# here. My biceps are not responding like I want them to.
Incline Dumbbell Curls:
17's - 10
20's - 10
22's - 5.5
***Stayed the same w/weight but did a lower incline. Made a huge difference.
ABS
Triset:
1 min. 10 sec. plank
Straight Leg Crunches
Reverse Crunch w/8# med ball
***Did 3 sets of these. Last set I could only hold the plank for 40 seconds, I rested a couple seconds and finished out. Those killed. I find my abs respond better to tri-sets so this is what I did. Every time I do trisets my abs are sore for days.
That is all.....
I will not get a workout in until later today!
