3 July 2009 Upper back, traps & abs workout
Hey guys,
On friday i did upper back, traps and abs. I had a great day outside the gym, so i automatically assumed that it would remain at the same level, when i would go to the gym. How wrong was I, I wasn’t satsified with the gym i have been going to lately, so since i didn’t have an active membership since wednesday 1st of July. I thought to myself, that hey i still gotta workout, so decided to go to a public fitness center like a YMCA type facility. I can honestly say i had the worst workout of my life, no air circulation, crappy equipments etc. etc. I was so actually hurrying to finish my workout and left it a bit short. So I NEED to find a good gym fast, as i don’t wanna go back to that gym.
But hey at least i grined through the workout, here goes:
Upper back
Wide grip front pulldown
Set 1: 10 reps with 70kg/154lbs
Set 2: 10 reps with 75kg/165lbs
Set 3: 8 reps with 80kg/176lbs
Seated Row
I only managed to squeeze 2 sets of 10 reps with 90kg/198lbs.
Note. Machine was really old and unreliable, so i chose to move on.
T-Bar row
Set 1: 10 reps with 60kg/132lbs
Set 2: 8 reps with 70kg/154lbs
Set 3: 8 reps with 80kg/176lbs
Note. I enjoyed this exercise, as the machine was working fine. So i pushed 3 really good sets out of this one. Felt a bit better at this point.
Dumbbell shrugs for traps
4 sets of 10 reps with 41kg/90lbs dumbbells
Note. Wanted to go heavier than normally and in a sense punish myself for not having a good workout. I gotta admit, that at this point i was happy that i did most my exercises that i was supposed to, but couldn’t bare the thought of staying there and doing abdominals, so i decided to do them at home later in the evening.
Abs
I usually do abs with weights to develop the abdominal muscles and make them thicker, but since this time i was gonna do abs at home, i tried to do different varieties of crunches etc. for a total of 250 reps. Guys remember, that the number is not the most important thing, you have to control your body and it’s motion to actually feel the muscle working and contract the muscle properly, without too much of a swing action.
Anyway enjoy your weekend guys, keep training hard and eating healthy. Remember that a little cheat meal or snack is ok 1-2 twice a week, to keep a sane mind. 
Be sure to check my own blog site at xtransformation.wordpress.com for training videos that i will try to put 2-4 times a week. I have only managed to put videos of one day, more are coming, as long as i get my hands on my camera tomorrow.
