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Old 02-08-2009, 05:08 PM   #40 (permalink)
-GSP-
Flyweight
 
Join Date: Dec 2006
Posts: 481
-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug
02.08.09 - Back + Tri's

Defecit Deadlifts (On top of three 45 lb plates)
135x12
185x8
225x6 (struggled keeping my balance)

Dips
BWx12 (superset w/ Diamond pushups @ BW, 10 reps)
BWx12 (superset w/ Diamond pushups @ BW, 10 reps)
BWx10 (superset w/ Diamond pushups @ BW, 10 reps)

Wide Grip Lat Pulldown
55x15 (2 second hold / pause)
70x12 (2 second hold / pause)
85x10 (5 front, 5 behind neck)
100x8 (4 front, 4 behind neck)
115x6 (4 front, 2 behind neck)
100x6
*drop set*
70x6

CG Bench Press
95x15 (slow negatives on the way down)
115x10
135x8

Seated V Bar Rows
105x12
120x10
135x8
150x6
120x5 (drop set to 105x5, drop set to 90x5, drop set to 75x5)

BOR's
45x12 (each arm, SLOW)
55x10 (each arm)
65x8 (each arm)

Hammer Strength Pulldowns
160x10x3

Skullcrushers (EZ Bar)
50x15
70x6 (felt weak)
60x10 (struggled after 7, tri's lost some strength)

Skullcrushers (Straight Curl Bar)
Bar+ 20 lbs x 15 reps
Bar+ 40 lbs x 8 reps
Bar+ 50 lbs x 5 reps
Bar+ 40 lbs x 6 reps (drop set into Bar + 20 lbs x 5 reps)

Rope Pushdown Superset
120x5
100x5
90x5
80x5

Other tidbits:

-Speed Interval Traning on Treadmill for 20 minutes, 251 calories burnt, 1.94 miles distance wise. Jog speed was 4.0 mph, Run speed was 7.0 mph. Jog for a minute, run for a minute & thirty seconds; repeat the cycle repeatedly for 20 minutes.

-Hanging Leg Raises, Roman V Ups, Decline Crunches w/twists, and Swiss Ball work for my obliques and abs were my abdominal workout for the day. Felt good to work on the core for once.
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