Aubrie’s BodyBlog

Alright you know I haven’t been sleeping well the past 3 weeks, but last night I took my nyquil at eight lol, in bed by eight thirty and sleeping FINALLY by ten.  So, that means I got up at 5:30 for the first time in a couple weeks and I am feeling GREAT!  Here’s the workout I did this morning with Matt, I’m finally getting to where I can do some wide grip chins w/o help…

Chins  3 sets BW 8,7,6 reps

Single arm pulldowns 40#’s by 8 reps, 50#’s by 8 reps, 50#’s by 8 reps

super set with

Close grip pulldowns  60#’s by 12 reps, 80#’s by 8 reps, 100#’s by 3 reps drop to 70#’s by 6 reps

Single arm seated rows  40#’s by 12 reps, 50#’s by 10 reps, 60#’s by 9 reps

Super set w/

Straight arm press down 40#’s by 15 reps, 50#’s by 12 reps, 60#’s by 10 reps

Bent over reverse grip row 40#’s by 15 reps, 50#’s by 12 reps, 50#’s by 12 reps. SQUEEZE the shoulder blades!

super set w/

Bent over T bar row  25#’s by 10 reps, 35#’s by 9 reps, 35#’s by 9 reps. SQUEEZE shoulder blades!

Seated reverse grip low row 40#’s by 12 reps, 50#’s by 10 reps, 60#’s by 8 reps

super set w/

30’s pulldowns (10 reps wide, 10 narrow, 10 reverse grip) 3 sets 40,50,60#’s

45 seconds stretch

Incline DB curls super set w/standing DB preacher curls

Seated alt. dumbbell curls (on body ball) super set w/heavy hammer curls.

Theeen 30 minutes cardio.

Whoo, good workout

TRAIN HARD

Oh and I tried these weird side bend movements from Men’s health, see the pic

This entry was posted on Wednesday, July 8th, 2009 at 9:30 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.