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!