Back and some Biceps..
SUperpump250 does it again…another fantastic workout…
one arm rows 2×10 25lbs 1×8 45lb..3×7 50lbs..(first time using a 50lb db for this-woot!)
lat pulldown (superset w/seated rows) 1×8 110lbs..1×6 120lbs..1×6 115lbs..1×6 110lbs..1×6 100lbs
seated rows 1×8 90lbs..2×6 80lbs..2×6 70 lbs
bent over lat row machine (superst w/t-bar row machine) 4×35
t-bar row machine 4×45
another seated row machine (single arm reps) (superset w/iso lat machine) 1×8 ..70lb..2×7 60lbs..1×6 50 lbs
iso lat mach 1×4 ..100lbs..1×6 90lbs… 2×6 80lbs..
nautilus narrow lat pulldown..1×7 90lbs.. 1×6 80lbs.. 2×6 70 lbs..
bb bent over row superset w incline reverse flyes 2×6 55lb..2×6 50lbs
incline reverse flyes 2×8 12lbs..2×8 10lbs..1×8 8 lbs
I planned to get a bicep workout in as well with bb curls, cable curls, etc..but my biceps were too tired for all that plus my right elbow/forearm was wiped out (carpel tunnel beginnings?..I hope not!)..so I just went for single db curls to finish off biceps..
straight arm pulldown (superset w 20 lb db curls) 2×9 80lb.. 2×9 70lb..
20 lb db curls.. to failure 4×5, 4, 3×2…then 15’s to failure, 12’s, 10’s…8’s..and finally 5’s..whew I’m t i r e d now!
This workout was a little longer than what I have typically been doing…I’m still figuring out what works best for me as far as long vs short and to the point wkouts…I know some say keep it to 1hr or a little less, and I have been doing that for the past few months, but when I first started lifting I didn’t try to stay within that and my workouts were longer, and I saw progress a little more I think…so I am going back to that for a little bit…to see what happens…but honestly the Superpump250 is really my source of raaaaaaahhhhwwrrr to have the mojo to do all this..I had more than usual today…I looove Superpump…lemon burst flavor..mmmmmm…
Before I go I wanted to say man it is a sad day when you lose not just one but TWO icons from our time….Michael Jackson and Farrah Fawcett…may you both R.I.P
June 26, 2009 at 10:32 am
hmmm…lemon burst??? not had this one….i dunno…i like my grape, blue raspberry, and whatever the pink lemonade is called…..
thumbs down on the nautilus back machines….i just don’t like ‘em….do you? I do my 7 sometimes with their pullover machine…but it’s the only pullover machine we have
June 26, 2009 at 10:37 am
yeah, lemon burst…when I first bought it I was a little scared it might taste like pledge furniture cleaner, but was very pleasantly surprised to find out that it tastes like lemon candy…mmmmm…I just did the nautilus to get the back at another angle and completely tire it out…it worked…my back is sore today…woot
July 1, 2009 at 3:09 pm
Way to go on those 1 arm rows!! 50lb dumbbells is incredibly killer! That’s as heavy as I’ve ever gone… and most of the time use 45’s! You rock!