Week 7 - Day 4
Thursday, November 13, 2008 at 4:18PM
So I slept in this morning. But instead of letting that be the end of my workout hopes for today. I went after supper tonight. I WAS NOT motivated to go, but I went. And you know what, I had a wicked workout. So here's how it went.
I got there and wasn't sure what to do, so I thought I would start with some bench. I noticed though that my shoulders felt really off when benching and I wasn't able to bench much or for long. So this is what I did get done.
Bench Press (Barbell) no breaks
45 (bar) x 20
95 x 15
135 x 12
135 x 10
95 x 10
75 x 10
65 x 8
So I figured that if my shoulders were going to be like that, I had better work them out too!!! So I die a 3 reps of a superset with no breaks in between each exercise and a minimal break after each set. I did:
Standing Bent Arm Lateral Raises - 20 x 12
Standing Arnold Press 10 x 12
Lateral Raise 10 x 12
This was pretty killer and my shoulders were pooped after. So I did a little biceps just for a pump mainly. I did:
Seated EZ Bar Preacher Curls - 35 x 20
- 65 x 12
So then I decided to do a leg and triceps superset. I did:
Rope Pushdowns - 60 x 15 (warmup)
Then with no breaks:
Rope Pushdowns - 70 x 12
Leg Press - 90 x 80
Rope Pushdowns - 80 x 12
Leg Press - 180 x 50
Rope Pushdowns - 80 x 12
Leg Press 270 x 30
Rope Pushdowns 40 x Burnout (about 30)
This took several minutes to complete with no breaks and I had really built up a good heart rate and sweat. It was so incredibly satisfying to push myself like that. Then I figured I better work the back of my legs since I already killed my quads. So I did some ham curls, again with minimal breaks:
Ham Curls - 60 x 15
- 90 x 12
- 90 x 12
So for a workout I didn't feel like even doing it turned out awesome and I felt really good about myself and felt like a worked really hard. I'm pretty sure I've hooped my legs for tomorrow's run, and if that's the case I may just get up and go for a long brisk walk with the dog in the morning before work.
- RoneTyne
I got there and wasn't sure what to do, so I thought I would start with some bench. I noticed though that my shoulders felt really off when benching and I wasn't able to bench much or for long. So this is what I did get done.
Bench Press (Barbell) no breaks
45 (bar) x 20
95 x 15
135 x 12
135 x 10
95 x 10
75 x 10
65 x 8
So I figured that if my shoulders were going to be like that, I had better work them out too!!! So I die a 3 reps of a superset with no breaks in between each exercise and a minimal break after each set. I did:
Standing Bent Arm Lateral Raises - 20 x 12
Standing Arnold Press 10 x 12
Lateral Raise 10 x 12
This was pretty killer and my shoulders were pooped after. So I did a little biceps just for a pump mainly. I did:
Seated EZ Bar Preacher Curls - 35 x 20
- 65 x 12
So then I decided to do a leg and triceps superset. I did:
Rope Pushdowns - 60 x 15 (warmup)
Then with no breaks:
Rope Pushdowns - 70 x 12
Leg Press - 90 x 80
Rope Pushdowns - 80 x 12
Leg Press - 180 x 50
Rope Pushdowns - 80 x 12
Leg Press 270 x 30
Rope Pushdowns 40 x Burnout (about 30)
This took several minutes to complete with no breaks and I had really built up a good heart rate and sweat. It was so incredibly satisfying to push myself like that. Then I figured I better work the back of my legs since I already killed my quads. So I did some ham curls, again with minimal breaks:
Ham Curls - 60 x 15
- 90 x 12
- 90 x 12
So for a workout I didn't feel like even doing it turned out awesome and I felt really good about myself and felt like a worked really hard. I'm pretty sure I've hooped my legs for tomorrow's run, and if that's the case I may just get up and go for a long brisk walk with the dog in the morning before work.
- RoneTyne
Technorati Tags: bench press, Biceps, chest workout, fitness, Ham Curls, heart rate, Lateral Raise, leg press, Seated EX Bar Preacher Curls, Rope Pushdowns, run, shoulder workout, Standing Arnold Presses, Standing Bent Arm Lateral Raises, Triceps
Reader Comments (2)
Nice job dude! Way to go man. It's nice when something you expected to go badly turns out to be good. I would expect this might help the time you need to work out, huh?
Also... I don't even know what half of what you did was but holy crap it sounds like a lot. No wonder you're seeing results!
Wow dude. I was able to follow all of the workouts you mentioned and that's no joke. I also noticed that there was overlap in some routines so certain muscles REALLY got a workout, which is great!
If you ever need a spotter or just someone to work out with, let me know. :) Keep up the good work!