FRIDAY – Back and Biceps with a touch of cardio
Had a great one at the gym this morning. Got there a little later than usual. I have always heard that if you want to meet different classes of people at your gym go at different times. Well that is true. I was “Sweatin’ with the Oldies today. I thought all the seniors went early in the morning but I guess I was wrong. Oh well, I still got in a good days work.
I tried something a little out of my comfort zone today. After about an hour of weights I hit the treadmill for about 20 minutes of intervals. I was able to jog just about the entire 20 minutes. That, for me, is an improvement. Anyway, I did 20 minutes, mostly at 5.0 mph and varied the incline from 1.0 to 3.0. I logged 1.46 miles and supposedly burned 146.3 calories. I never have trusted those stupid readouts. The workout consisted of the following:
BACK
Straight-arm pulldowns … 3 sets of 15
Cable Pulldowns … 4 sets of 15 {2 sets wide grip - 2 sets narrow}
T-bar Rows (machine) … 4 sets of 15
Seated Cable Rows … 3 sets of 15
I supersetted each set of back exercises with, what is called at my gym, APE HANGERS. I have read about this stretching exercise recently and how it is supposed to improve your “V shape. After a working set of weights, I went over to the chin-up bar and would hang on the bar as long as possible. I started out shooting for 30 seconds each time. While hanging there I would contract my lats and hold until I had to turn loose. We’ll see how this works on my “V.
BICEPS
BB curls … 3 sets of 15
1-arm preacher curls … 3 sets of 15
Cable curls (drop set) … dropped the weight 3 times for a total of 32 reps
Have a great weekend!
February 23, 2007 at 8:42 pm
I like the fact that you are interested in differnt classes of people, it tells a lot about you, your building more than biceps!
February 24, 2007 at 8:22 am
I hear you on this one. It cracks me up what goes through my mind when I look around the gym. (Different time = different people) The funny part is those people are looking at me and thinking something odd too! Keep up the effort. I’ve recently added some super stretching to all my routines. It’s hard to believe something so easy can be so hard. It makes sense so I think we’ll both see some results. Enjoy the weekend and thanks for the post.
February 24, 2007 at 1:49 pm
I usually do straight arm pushdowns last in my workout and do pullups or pulldowns first. Then T-bars second. This way I do compound work first and isolation last. But it depends on waht works for you. Try this for bicep barbell curls. If you have a partner do it with a partner if not do it by yourself in front of a mirror. Go at about 80% of what you normally do. Do one curl then pass it to your friend (or rack it) and your friend will do one. He will pass it back to you (or you will grab the weight again) and you will do 2 reps. Keep doing this until you hit 10 reps. This is very intense because there is very little rest between sets. Let me know what you think.