After yesterday's unplanned cheat day, I've decided to do my back workout one day earlier than usual. Seeing as we're having guests over for the weekend, I decided to get it over with before they arrived. That meant a quick workout in the afternoon, and here is the entry for the day!
 |
| Back double biceps pic taken this morning after breakfast. |
# WORKOUT: BACK, TRAPEZIUS, FOREARMS
# Bent-Over Dumbbell Row
- Set 1: 8 x 42,9 lbs (19,5 kg)
- Set 2: 8 x 42,9 lbs (19,5 kg)
- Set 3: 8 x 54 lbs (24,5 kg)
- Set 4: 8 x 59,5 lbs (27 kg)
- Set 5: 8 x 65 lbs (29,5 kg)
- Set 6: 8 x 76 lbs (34,5 kg)
# Chin-Up (Supinated Grip)
- Set 1: 5 x Bodyweight
- Set 2: 3 x Bodyweight
- Set 3: 3 x Bodyweight
- Set 4: 2 x Bodyweight
- Set 5: 2 x Bodyweight
- Set 6: 2 x Bodyweight
# Barbell Good Morning
- Set 1: 12 x 49,6 lbs (22,5 kg)
- Set 2: 12 x 55,1 lbs (25 kg)
- Set 3: 12 x 66,1 lbs (30 kg)
# Barbell Upright Row
- Set 1: 8 x 55,1 lbs (25 kg)
- Set 2: 8 x 77,1 lbs (35 kg)
- Set 3: 8 x 82,6 lbs (37,5 kg)
- Set 4: 8 x 88,1 lbs (40 kg)
# Dumbbell Shrug
- Set 1: 12 x 65 lbs (29,5 kg)
- Set 2: 12 x 70,5 lbs (32 kg)
- Set 3: 12 x 76 lbs (34,5 kg)
- Set 4: 12 x 81,5 lbs (37 kg)
- Set 4: 12 x 81,5 lbs (37 kg)
# Palms-Up Barbell Wrist Curl Over A Bench / Palms-Down Barbell Wrist Curl Over A Bench (Superset)
- Set 1: 12 x 44 lbs (20 kg) / 12 x 27,5 lbs (12,5 kg)
- Set 2: 12 x 44 lbs (20 kg) / 12 x 27,5 lbs (12,5 kg)
- Set 3: 12 x 44 lbs (20 kg) / 8 x 27,5 lbs (12,5 kg)# MORNING WALK TIME: 43,19 MINUTES
# Workout Notes:
This workout was definitely a good one, but it also highlighted one thing; I suck at chin-ups! I've known this for quite some time, but, back in the day when I was heavily overweight I could always justify it with the fact that I had too much "extra baggage". If this will be a new start where I'll get better at chin-ups is uncertain. To be honest, my goal isn't to be exceptionally good in a specific exercise, it's merely to look good.
No comments:
Post a Comment