Wednesday 8/22/07
LOWER 1
Deadlift ---------------------------------- 1x5 225
Bulgarian Squat --------------------------- 2x8 90 (45 pounders)
GHR -------------------------------------- 5 Negatives
Cable Ab Pull Down ------------------------ 2x10 120
Russian Twist ----------------------------- 2x10
My lower back has been a little tight lately, so I Deadlifted 225 (I had been raising 5 pounds a week and did 250 last time). It's nothing, but I'm learning to listen to my body. I faithfully do my back movements every morning, so I think I'm getting sloppy with my Deadlift technique.
Thursday 8/23/07
UPPER 1
Cable Rows ------------------------------- 3x10 125
Dumbbell Overhead Press (Scapular Plane) -- 3x8 60 (30 pounders)
Cable Pulldowns --------------------------- 3x8 125
One Arm Dumbbell Scapular Protractions ---- 2x15 50
Scapular Pushups -------------------------- 2x25
Sunday 8/26/07
LOWER 2
Romanian Deadlift -------------------------- 3x8 225
Dumbbell Stepups -------------------------- 3x8 90 (45 pounders)
Hanging Knee Raise ------------------------- 2x15
I had to postpone Saturday's LOWER 2 workout by a day because we had a street sale in my neighborhood. I HATE GARAGE SALES. What a waste of time sitting out there all day long to make 80 bucks. But I did it for my son. He gathered up a bunch of his old toys and games and that's mostly what we sold. Did I mention I hate garage sales?
The Stepups were killer again. I was so out of breath after the third set, I felt like I just ran a 400 meter race. And I do my share of cardio, mostly HIIT. I plan to go lower reps and higher weight next time.
Monday 8/27/07
UPPER 2
Pullups ----------------------------------- 6(4)x6(3)x5(3) (Chinups in parenthesis)
Hi Low Cable Pulley Rows ------------------ 3x8 156
Dip Shrugs -------------------------------- 3x20
Dumbbell Lateral Raise (thumbs up) --------- 2x8 12.5
One Arm Dumbbell Scapular Protractions ---- 2x15 50
Scapular Pushups -------------------------- 3x25
I found 50 pounders are too much for the Scapular Protractions I'm doing as part of my shoulder work. I think they're more effective doing higher reps (20 or 25) and less weight.
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What don't kill you make you more strong -- Metallica - Death Magnetic
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