Back and Trap Training 4.27.09
Close Grip Pulldowns: 10 reps x 3 sets
Bicycle Grip Seated Cable Rows: 10 reps x 3 sets
Single Arm Dumbbell Row: 8 reps x 2 sets
superset w/
Single Arm High Cable Pulley Row: failure x 2 sets
HammerStrength Pullovers: 10 reps x 3 sets
HammerStrength High Row (FST-7): 10 reps x 7 sets
Bent over Dumbbell Shrugs: 8 reps x 3 sets
Behind the Back Barbell Shrugs: 10 reps x 2 sets
superset w/
Barbell Shrugs: failure x 2 sets
Vanessa and I trained together this workout and went pretty well. To be honest, we don’t train together a lot just because of the strength disparity but she is a great training partner. She knows when to spot, when to correct your form, and gives great advice. Since she’s doing bodybuilding now we are on the same page with training strategies which focus on our weaknesses. I rely on her now to help me assess my weaknesses and she does the same. It always helps to have a differeing perspective when assessing your physique and how to get from point A to B in terms of bringing up a weakness.
After training we went to Manhattan Beach for a few hours since it was unseasonably hot here in NYC. I’m pretty pale so I only lasted about two and a half hours before we called it quits. I’ve a decent racoon sunglasses tan going right now and my shoulders are fairly red. I don’t look too bad though because no one at the office said anything yet. If something, someone would have because busting balls is something we all enjoy.
