Got a pretty good workout in yesterday. Wasn't sure what it'd turn out to be, 'cuz it was very outta sync. Usually do back on sun or mon, but i didn't get it (or chest) in this last weekend. So i did back. i'm hoping to get back on schedule this next weekend, so i took it very easy on deads. (Plus my low back was killing me from sitting on m' arse in front of a computer for two days without moving. i don't know how you people do that for a living.) Otherwise, it was a pretty hard-hitting, hurtful workout.
P'lups:
25 x bw
lockoff frenchies (6 count; 4 angles)
+45-->solid
+70-->got 'em all, and they hurt
+90-->had to cheat up the last rep to the top, but held the lockoffs
+115-->Had to cheat all these up, but held the lockoffs. These sucked.
+105-->Got the first one, then cheated up the rest
Deads:
Some, but way sub-traumatic
Weighted leg raises:
30 x chubby legs
3 x 10 x cankle weights
One arm cable rows:
10 x 90
8 x 105
7 x 120
5 x 135
3 x 150
then i tried a two hand pull with 300, and that didn't happen. Differ'nt muscles. i dig these, 'cuz they really activate the rotators among the paraspinals, but it's easy to twist through part of the ROM and short change biceps and traps.
Side bends:
10x75
2x10x85
Bent O'er BB Rows:
10x135
2x6x170-->Got these clean. Been a while since i've done that thar.
Wide grip pulldowns:
8 x some weight
8 more x different weight. Started out putting 150 on and did a pullup from it, so i'm guessing the numbers were pretty meaningless. i was pulling with tattered spandex for lats at this point, so i quit.
Good workout, all in all. i'm betting that'll negatively affect my climbing in the near future.
Ooo...and i might get to go to Wolf Creek this sun! $31 lift tickets. :-)
1 comment:
Man, I gotta start doing more upper back work. I'm pretty sure that's the sticking point in my bench press. It would be nice to have a cable machine in the gym.
So how awesome was Wolf Creek?
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