officer_koke’s BodyBlog

Woke up and took my time getting ready. Had my energy drink and then left. I stopped by the new facility and spoke with a sergeant about some overtime. Well that took an hour and by then I was jittery as ever from the drink. Got to the gym and started with backs, shoulders, triceps and some abs. Well, I felt like crap. Bout half way through the workout I realized I was dehydrated and started to drink a ton of water. By the end I felt better. Here is the workout

Group 1 - 3 sets each

Neutral grip pull ups - bodyweight - 9 reps

Triceps extensions - 90 lbs 8 reps

DB side bends - 55 lbs 8 reps per side

Group 2- 3 sets each

Bent over barbell rows- 155 lbs 8 reps

Front DB raises - 25 lbs 8 reps per arm

Cable crunches - 50 lbs 20 reps

Group 3 - 3 sets each

Barbell over head press - 90 lbs 8 reps, 110 lbs 8 reps, 130 lbs 8 reps, 150 lbs 8 reps

Single arm DB rows - 70 lbs - 8 reps per arm

Decline crunch - 20 reps

Group 4 - 3 sets each

Seated skull crushers -  95 lbs 8 reps

Cable rows - 150 lbs 8 reps

Side DB raises - 15 lbs 8 reps

Group 5 - 3 sets each

Wide grip pullups - body weight 8 reps

Reverse triceps extensions - 70 lbs 8 reps

Lying rear DB raises - 15 lbs 8 reps per arm

Last - Dead lift - 1 set 295 lbs 6 reps

I wanted to crawl into bed at this point.

This entry was posted on Wednesday, September 23rd, 2009 at 11:52 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.