Day 34/84 - Week 5, Day 6
Back/Biceps/Abs
25 Minute Cardio before and after lifting
Twists (before and after lifting) - 150 Each Side (300 total) with a 18lb medicine ball
Lat Pulldown Machine
12x105, 12x90
12x120, 12x105
12x135, 10x120
Notes: Had my straps with me today so I used them on the last drop set. I wish my gym had a proper Cable Lat Pulldown.
Cable Rows
12x90, 12x70
12x100, 12x80
12x120, 12x100
Notes: Could have one a bit heavier. Another thing I wish my gym had was a seated cable row set up. I make it work though.
SUPERSET
Bent Over Barbell Rows
12x95
12x115
12x135
Hyperextensions
12x10lb medicine ball, 12xBodyweight
12x10lb medicine ball, 12xBodyweight
12x10lb medicine ball, 12xBodyweight
Notes: Interesting superset but I enjoyed it. I play it safe on hyperextensions since I pulled something in my back last year and it made it very difficult to do anything for about a month.
SUPERSET
DB Bicep Curl
10x25
8x35
8x35
Overhead Cable Curl
8x40, 8x30
8x50, 8x40
8x50, 8x40
Notes: Awesome superset! Should have started lower on the overhead cable curls but oh well. I had to do a couple of rest pauses to power through but I made it happen.
Cable Bicep Curl
12x50, 12x40
12x60, 12x50
12x70, 12x60
Notes: Biceps were burning up at this point. Struggled but powered through like a champ.
Weighted Sit Up Machine
15x45
15x60
15x60
Notes: Easy/basic stuff. I prefer hanging leg raises but this is what the plan called for today. Plus it's good to change things up as we all know.
FINAL NOTES: Man I love back and biceps day. It's right up there with triceps as one of my favorites.
Tomorrow is going to be a hectic day. We are throwing a "baby welcoming party" for our son. We didn't do a traditional baby shower because we think they are lame and we didn't know what we were having so we didn't want a bunch of neutral clothes.
We are having a friend who owns a Mediterranean joint in town cater so I will be surrounded by hummus, falafel and all that tahini and olive oil. We are also having 3 different types of cake, a carrot with Bavarian cream filling/frosting, a white cake with cream cheese frosting and blueberry filling and finally a yellow cake with peanut butter cream cheese frosting and strawberry filling.
I plan on preparing all of my meals first thing in the morning and bringing a cooler so I can stay on track. I will also bring my gallon jug of Xtend (I am sure the family will look at me like I am crazy) to stay hydrated / sane.
I might allow myself to have a small piece of cake though. It is a celebration after all.
Monday starts week 6 of 12. I am going to continue killing this thing and keep working to get in the best shape of my life.
It's lame but here are some pictures I took right after my workout and before my final cardio. Pretty pleased with my arms right now. And please ignore the stupid faces I am making. Trying to flex and take a picture with your left hand is tricky business.
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