2/19/08 - Tues
Foot hurts some, so I'm generally giving it 1 day of work, 1 day recovery for the next couple weeks.
Training: Back & Bis
6 min recumbant bike warm up
shoulder warm up (I do these just holding a 5lb plate)
- side laterals (full ROM): 5/15 x 2
- top - mid: 5/15 x 2
- in - out: 515 x 2
close grip pull ups: 5 x 3 (not the prettiest.. chest still sore from chest day...)
Super:
- lat pull-down: 105/15 120/12 135/12
- high wide grip cable row: 105/15 120/12 135/12
Alt x-over cable row: 30/15 40/15 50/15 60/15
HS Row: 140/15 180/15 230/10 180/12
Super:
- machine curl: 60/15 50/15 40/15->30/15
- DB hammer curls: 25/15 22.5/5->17.5/5->12.5/7->7.5/15 x 2
Hi cable bis: 40/15 x 3->30/10->20/10
stretch
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