Hey people. The above photo was taken yesterday after my bday dinner. I don't even want to tell you what I ate for dessert (hint: it was really chocolate-y). Lol. Okay, down to business. Day 3 of the P.H.A.T Program: Back and Shoulders
Pulling Power Exercise speed work: Underhand Bent-over rows- 6 sets of 3 reps, 60#
Hypertrophy pulling movement: Assisted chins- 3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row (Pronated grip, straight bar)- 3 sets of 12 reps, #70
Hypertrophy pulling movement: Dumbbell rows- 2 sets of 12 reps, #30
Hypertrophy pulling movement: Close grip pulldowns- 2 sets of 12 reps, #100
Hypertrophy shoulder movement: Seated dumbbell presses- 3 sets of 8-12 reps, #30, #25
Hypertrophy shoulder movement: Side lateral raises with dumbbells- 3 Dropsets, #30, #25, #20
Hypertrophy shoulder movement: Upright rows, changed to Reverse Flys on Peck Deck because Upright rows hurt, 3 sets of 12-15 reps, #40, #55, #70 half, #40 remaining
Then because I've been naughty with sweets lately, I definitely had to do my cardio. 20 min of MIIT on the treadmill to finish strong. Tomorrow is Hyper Legs, that should be fun.
Have a great day everyone. If you would like to read my previous blog on pursuing your dreams, use the "Previous" button or check it out here.