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Damn I’m sore!!!!  On Thursday I had to do my back workout solo.  I decided to keep some heavy deadlifts from the floor in my routine.  The only problem was that I made the mistake of doing the “Shredder Walk” earlier in the day (4 miles round-trip, plus 8 flights of stairs and 11 stories of ramps to the upper deck of UT’s Memorial Stadium) in 95 degree heat.  I was still kinda wiped out when I did my back training and my deadlifts felt much heavier than they should have.  I persevered, however and even did some extra work for my back.

Deadlifts   3 warmup sets of 5-10 reps, then 3 sets 2-3 reps

Pullups 3 sets 8-12 reps

Partial Deadlifts 3 sets 12-15 reps

Lat Pulldowns 4 sets 6-10 reps

Seated Row  3 sets 8-12 reps

High Pulley Row 3 sets 10-12 reps

Straight Arm Pulldowns 3 sets 8-10 reps

One arm DB Row  3 sets 10-12 reps

It was very hot in the gym Thursday afternoon and I was totally wiped out from the Back workout.  Now I’m just totally sore!!!

Yesterday I finally got to train with Brenda Mikalajunas again.  It’s been about a month since we’ve trained together and it was great to see her.  I left my training journal on my desk at work, so I’m just guessing on how many sets and reps I did.  But, I enjoy working out with Brenda and got a fantastic shoulder and arm workout.

Seated DB Press 9 sets 8-12 reps

Lateral Raises 6 sets 10-12 reps

Rear Delt Machine Flys 6 sets 12-15 reps

Rope Pressdowns 3 sets 12-15 reps

Seated Tri Ext  3 sets 15-20 reps

Skull Crushers 3 sets 8-10 reps

Tricep Pressdowns 3 sets 10-15 reps

EZ Bar Curls 4 sets 10-12 reps

Seated Hammer Curls 4 sets 12-15 reps

Cable Curls 4 sets 10-12 reps

Sleeping was not good last night.  My body was so sore!!!  And worse today!  It hurts so good!

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