Workout
I'm bored in class so I'm posting my workout from yesterday.
Back Dead Lifts 20 x 95, 16 x 135, 12 x 225, 8 x 315, 6 x 315 DS* 6 x 135 Cable Rows 15 x 120, 12 x 160, 12 x 170, 9 x 190 Lat Pull Downs 15 x 130, 12 x 160, 10 x 180, 8 x 190 Bent Over Barbell Rows 12 x 95, 12 x 95, 12 x 135 (last 2 sloppy), 8 x 185 HyperExtensions 16 x 0, 15 x 25, 12 x 35, 12 x 35 |
20 reps? :moocow:
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I do not want a messed back. |
15 reps on the others. You warm up with every exercise?
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Usually I do a warm up set then followed by 3 or 4 sets depending on the exercise...which for some of the exercises I listed cable rows lat pulls downs and hypers.
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I saw a nutritionist 3 1/2 weeks ago and cleaned up my diet. Im currently cutting I started at 168 I am now down to 161 after weeks of decently strict dieting and cardio 3x's per week.
My currentmgoal is to obtain 10% bodyfat. I then plan on trying to work out a lean bulk diet to stay at 10% BF and increase lean mass. My ultimate goal would probably 175-180 lbs at 10% BF |
Lot of time/energy you could be putting towards the regular w/o.
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If you are refering to cardio I am doing it on top of my lifting schedule. 2 of the cardio days are on my off days and one is on my choice of a weight lifting day. |
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I Hate You!
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Cakes, on the warmups I am not going to failure....quick little thing and bam ready for my real working set. |
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Usually always to d/bell curls, preacher curls, skull crushers, cable pressdowns, weighted dips....give me something new. |
Those are two very small muscle groups to be paired together. At any rate...heres something to try.
Bi's Big bar curls(bench bar lil wider than shoulder width grip) D/B alternates seated incline(let your arms hang/alternate curl up) Preachers Concentrations Tri's Cable push downs V-bar revers dips(between two benches,can put plate(s) on your lap.) Cable reverse grip pull downs short strait bar kick backs |
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Thanks for the tips. I consider it a weak point so I find training them on one day lets me concentrate 100% on them. |
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