Thursday Back day Awesome back day today. Focusing on the basics, to further develop my core strength and endurance for deadlifts. Also did a few sets of pullups at the end of my workout, finishing everything with Arnold Presses! Deadlift: 225lb - 6 reps warmup. 1st set - 315lbs @ 4 reps. rest 2 min 2nd set - 315 lbs @ 4 reps. rest 2 min 3rd set - 365lbs @ 1 rep, rest 30 secs, 365lbs @ 1 rep, rest 30 secs, 365lbs @ 1 rep 4th set - 225 lbs @ 6 reps. rest 2 min 5th set - 225 lbs @ 6 reps. Finished. Onto rows! 1st set - bent over dumbbell rows @ 80lbs for 10 reps. cable rows @ 110lbs for 6 reps. rest 3 min. 2nd set - bent over dumbbell rows @ 80lbs for 10 reps. cable rows @ 140lbs for 6 reps. rest 3 min. 3rd set - bent over dumbbell rows @ 80lbs for 10 reps. cable rows @ 110lbs for 6 reps. finished. Rest for 4 min. Pullups. Close grip - 14 reps, hold until failure at the last rep. rest for 2 min Parallel arm grip - 4 time under tension reps until failure, no rest between reps. Arnold Presses: By the time I got to this exercise, I was just plain exhausted, so I did fairly light weight until failure for reps. I started my first set at about 10 reps with 27lbs dumbbells. Finished the last 2 sets for failure at 20lbs dumbbells. and Voila! That concludes my back day :). Enjoy.
Posted on: Fri, 07 Mar 2014 00:46:05 +0000
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