My BodyBlog

A very solid workout last night.  I can feel the back DOMS starting as chest DOMS finally start to ease.  Doing the sets last night the mind-muscle connection was the strongest I have ever felt it.  I’m glad I deferred shoulders and focused solely on back.  Arriving at the gym, my workout partner for legs last week was there.  He was just starting a leg workout again with a couple of friends, they asked if I wanted to join in.  I was tempted but said no, I needed to do my back.  A little later I asked him how he found his legs after the workout we did last week.  He said he was really sore but it felt good.  He said it was the best leg workout he’s ever done

After a warm-up, here’s what I did:

Deadlift: 135×10, 225×6, 315×6, 335×4, 315×5.  First time I’d done heavier weight for reps in a long time, and I felt it.  I will improve on this as time goes on.

Pullups:  A set of 6 followed by a set of 7.  Started standing on the floor instead of a box and it was so much better, in spite of fewer reps.

Barbell Bent-Over Row: 111×12, 111×12.  Kept weight lower since I wanted to ensure great form on this exercise.  I will increase as time goes on.

Middle Back Shrugs: 22×12, 32×12.  A new exercise for me, kept weight low to make sure I had the form down.  I could still feel its effect though.

Seated Cable Row: 160×12, 160×12.  Getting into some unchartered territory on this one.  Hard sets but felt great!

3 Super Sets Straight-Arm Lat Pulldown/Reverse Cable Crossover

Double Drop-Set Seated Cable Row: 130×12, 80×12, 40×20

Also during workout did 4 sets of barbell shrugs and 500 jump rope reps.  I have a couple of rest days then I’ll do shoulders and arms Friday.  Thanks for reading!

This entry was posted on Wednesday, October 28th, 2009 at 7:35 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.