Some days are just so hairy they require TWO workouts!

Ducked out of work at lunch to go workout and clear my head.  Gym was a couple of blocks away and I only had an hour to walk there, do my thing and walk back, so I restricted myself to 5 movements:  back and hams!

Noontime Back and Hams (4 second negative on all sets, 45 sec between sets)

Straight Arm Pulldown
75 x 0 could not slow down the negative! oh well
60 x 5
60 x 5
60 x 6
60 x 6 DROP 45 x 6 DROP 30 x 10

Underhand Grip Pulldown
150 x 8
150 x 8
165 x 8
180 x 8 DROP 135 x 5 DROP 105 x 6 DROP 75 x 8

Supported T-Bar Row
4×35 plates x 0 could not do it without leaning back and couldn’t slow down the negative, oh well!
3×35 plates x 5 (at that point my form got too spotty so I stopped)
3×35 plates x 6
3×35 plates x 5
3×35 plates x 6 DROP two plates x 8 DROP one plate x 9

one arm DB row
65 x 8/8
65 x 8/8
65 x 8/8
65 x 8/8 DROP 50 x 10/10

prone leg curls
120 x 8
120 x 8
135 x 8
135 x 8 DROP 105 x 8 DROP 75 x 10

Went light and slow and strict and full ROM, only the DB rows felt too easy, the rest was quite hard without being too intense.  Didn’t go HAM on this bitch, I knew I had another workout to go.

After work I met up with the trainer for another quick hour!

Evening Fullbody (about 60 sec rest b/w sets)

Squats
225 x 8
225 x 8
225 x 8
225 x 8
IMG_2889
Smith Machine Bench Press (kept this one 4 sec negatives)
135 x 8
135 x 8
185 x 8
185 x 8

Standing Military Press
95 x 8
95 x 8
95 x 8
95 x 6 (couldn’t keep full ROM any more, so we ended it)
IMG_2890
BB Curls (widegrip, slow negatives with a tricep squeeze at the full extension)
45 x 8
65 x 8
75 x 8
75 x 8

Ab Wheel for about 12 reps supersetted with Foam Roller for my IT Band, Piriformis and outer quads, ouch!
4 sets of that agony

notes:  While doing squats I felt my right IT band start burning a bit, so we didn’t push the weight and I used the foam roller at the end.

That was my double workout day!

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