Fitnessfreakk366
Cathlete
Didn't get a chance to post yesterday. I did STS Meso 2, Week 2, Disc 18, Back and Biceps. Had a really good workout even though I didn't feel much like working out when I got up. Biceps are sore today.
This workout was using the Back-Off Set format. Very effective.
Warmup:
Lat Pulldowns w/Band - Green band/12 reps
T-Pull w/Band - Green band/12 reps
Y's w/Band - Green band/12 reps
Workout:
Australian Chinups - 12
Australian Wide Grip Chins - 12
Overhand Band Pulldowns - All 3 bands/12 reps
Barbell Rows - 60#/12 reps
Barbell Rows - 60#/10 reps
Barbell Rows - 60#/8 reps
Barbell Rows - 45#/20 reps
One-Arm Horizontal Row - 30#/12 reps
One-Arm Horizontal Row - 30#/10 reps
One-Arm Horizontal Row - 30#/8 reps
One-Arm Horizontal Row - 17#/15 reps
One-Leg Deadlifts - 20#/12 reps each side
One-Leg Deadlifts - 20#/10 reps each side
One-Leg Deadlifts - 20#/8 reps each side
***Really felt this in my low back. Glad there wasn't back-off sets for this one.
Barbell Curl - 50#/12 reps
Barbell Curl - 50#/10 reps
Barbell Curl - 50#/8 reps
Barbell Curl - 35#/15 reps
***Did not go up in weight with this one from last week because my form is questionable.
Seated Alternating Curls - 22's/12 reps
Seated Alternating Curls - 22's/10 reps
Seated Alternating Curls - 22's/8 reps
Seated Alternating Curls - 12's/12/8 reps
***With the back-off set Cathe does 12 alternating reps and then 8 with double arm. These burned.
Seated Concentration Curls - 20#/12 reps
Seated Concentration Curls - 22#/10 reps
Seated Concentration Curls - 22#/8 reps
Seated Concentration Curls - 12#/22 reps
***Started with 20# and then accidentally grabbed the 22# dumbbell I had from the last exercise I did. Worked out ok since I was able to do all the sets with 22#. I don't care for this exercise, my wrists hurt when I do it.
Have a great weekend everyone! It's HOT HOT HOT!
This workout was using the Back-Off Set format. Very effective.
Warmup:
Lat Pulldowns w/Band - Green band/12 reps
T-Pull w/Band - Green band/12 reps
Y's w/Band - Green band/12 reps
Workout:
Australian Chinups - 12
Australian Wide Grip Chins - 12
Overhand Band Pulldowns - All 3 bands/12 reps
Barbell Rows - 60#/12 reps
Barbell Rows - 60#/10 reps
Barbell Rows - 60#/8 reps
Barbell Rows - 45#/20 reps
One-Arm Horizontal Row - 30#/12 reps
One-Arm Horizontal Row - 30#/10 reps
One-Arm Horizontal Row - 30#/8 reps
One-Arm Horizontal Row - 17#/15 reps
One-Leg Deadlifts - 20#/12 reps each side
One-Leg Deadlifts - 20#/10 reps each side
One-Leg Deadlifts - 20#/8 reps each side
***Really felt this in my low back. Glad there wasn't back-off sets for this one.
Barbell Curl - 50#/12 reps
Barbell Curl - 50#/10 reps
Barbell Curl - 50#/8 reps
Barbell Curl - 35#/15 reps
***Did not go up in weight with this one from last week because my form is questionable.
Seated Alternating Curls - 22's/12 reps
Seated Alternating Curls - 22's/10 reps
Seated Alternating Curls - 22's/8 reps
Seated Alternating Curls - 12's/12/8 reps
***With the back-off set Cathe does 12 alternating reps and then 8 with double arm. These burned.
Seated Concentration Curls - 20#/12 reps
Seated Concentration Curls - 22#/10 reps
Seated Concentration Curls - 22#/8 reps
Seated Concentration Curls - 12#/22 reps
***Started with 20# and then accidentally grabbed the 22# dumbbell I had from the last exercise I did. Worked out ok since I was able to do all the sets with 22#. I don't care for this exercise, my wrists hurt when I do it.
Have a great weekend everyone! It's HOT HOT HOT!