10APRIL2009 BACK/SHOULDER WORKOUT
Arrived early ( 7am) at the gym to avoid the crowd. Worked great. Decided to combine Back and Shoulder routine today and here is what I did and how it worked out.
After a 10 min warmup on the treadmill, I began with shoulders, doing upright rows, 2 warm up sets at 50lbs + bar wt x 8 slow ( 4 + 4- ) count.
Continued with 55%max+bar at 60lbs x3 setsx8 reps 3sec count. 3 seconds up breathing out, 3 secs down breathing in focusing on my shoulder muscle movement and keeping to form.
After each set on average I spent 2 mins resting and stretching.
Then I moved on to Seated Dumbell Press. 2 warm up sets 20lbsx12 reps slow count.
I began to really feel my shoulders muscles begin to work at this point.
I kept with the weight and did 3 more slow sets but only 8 reps per set.
taking breaks to rest and stretch between sets.
I then ended with 1 set of cable pulls … 12 reps at 20 lbs.
Next Back routine….
Deadlift warmup… 150lbs+ hexbar wt… 2 sets 8 reps. My legs were still sore from the intense full squats I had done on wedsday.. so at first my legs wobbled the first few reps but then i regained my balance and form and the rest went smoothly.
After the warmup I could really feel my lower back muscles pumping. I continued with 4 sets 55% max 175lbs+ bar wt at 8 reps per set.
Last set of 8 I struggled to keep form and stopped after 7 reps. My lower back felt like it was on fire and it felt great to have my muscles respond like that.
Next I did Bent over Barbell rows. This is where things began to get difficult.
I did 3 warm up sets… 60lbs+ squat bar wt ( i think the bar weight is 45lbs) Each set I did 10 reps. The focus on this exercise is on my upper back muscles bringing the bar to just above my mid abs and squeezing then lowering the weight but keeping constant tension. After the third warmup set i began to have my upperback muscles cramp so i took 5 mins to stretch and help loosen them up before I moved onto the main workout sets.
Main workout sets were to be 3 sets at 90lbs+bar wt. So about 135lbs. 8 reps per set.
First set was a battle after the 4th rep but I kept to form and worked through the pain.
2nd set same thing but much much more difficult to maintain form and on rep 8 muscles failed and I almost dropped the wt. Upper back was so cramped I headed for the shower room and took a 10 min very hot shower to help ease up my back.
As I type this I am at the gym enjoying my protein shake and all feels great. I still need to return to finish my back workout doing cable rows. Figure I will wait 4 hours and then return to do this.
All in all this is a superb workout for me.
Well untill next time. Keep on Lifting.
