Feb 14 – High Carb Day / Back,Bi & Shoulders,Chest

Happy Valentines Day!  I decided to celebrate with high carbs and lots of workouts, haha.

 

In the morning I headed to the gym for Part 1 – Back, Biceps, Core

Bent Over Barbell Row (rest from 30-50 sec, time to change the weight plus a few seconds)

95 x 15

115 x 12

135 x 10

155 x 10

175 x 10

 

Widegrip Pulldowns (45s rest)

195 x 10

195 x 10

195 x 10

195 x 10

 

Superset DB Pullovers and Closegrip Cable Row (60-75s rest)

50 x 12 / 120 x 15

55 x 12 / 135 x 15

60 x 12 / 150 x 15

65 x 12 / 165 x 15

notes: the expansion of the ribcage during the pullovers helped me focus on expanding my ribcage again to isolate the back muscles during the rows (thanks for the idea coach!)

Assisted Underhand Grip Chinups (Heavy) (30s rest)

6, 6, 6, 6

notes: I could adjust my assistance, so I took less assistance than normal, to the point where doing 6 was a real strain.

Closegrip Cable Curls (45s rest)

83 x 12

94 x 12

105 x 12

116 x 12

 

Standing DB Hammer Curls (45s rest)

40s x 12

40s x 7

35s x 12

35s x 12

notes:  I was running out of gas pretty hard, so I had to drop the weight.

Preacher Machine Curls (45s rest)

90 x 17

80 x 13

70 x 12

notes:  no matter that I kept dropping the weight, my reps kept dropping.  I knew I was done for!  So I ended the bicep work and moved on to core for a bit.

Superset Roman Chair Kneeups and Decline Crunches (30s rest)

12 / 10 lbs x 12

12 / BW 11

12 / BW 11

12 / BW 9

notes:  I started the decline crunches off tucking a dime plate behind my head, but my shoulder felt sore, so I tried just bodyweight… and I couldn’t even complete those.  Weak core!  Need to put in work on that.

 

Then I went to work.  After work headed to the studio for a second session with the trainer.  Who needs valentines?  I got a date with the iron.

Superset Standing Overhead Press and Face Pulls (about 45s rest)

95 x 12 / 50 x 15

95 x 12 / 60 x 12

95 x 10 / 70 x 10

95 x 10 / 80 x 10

95 x 9 / 90 x 10

notes:  I got tired in the core quickly, so when I couldn’t control the back arch, I stopped pressing.

IMG_3672

Seated DB Power Cleans (45s rest)

20s x 8

15s x 12

15s x 11

notes:  this is my first time doing these.  I thought, I will start light with 20s… turns out this one is hard!  Especially because my rotator cuffs and stabilizer muscles are my weak link.  Which makes this the perfect exercise for me, weak on my weak links.  Dropped the weight and did the rest of my sets.

IMG_3682

Twist Press (30s rest)

30s x 10

35s x 10

40s x 10

45s x 10

notes:  first time doing this too.  You start off with a normal flat DB press, and supinate your wrists so that the pinky end of the dumbbells tough at the top of the press (you corkscrew on the way up).  Felt good!  I started light to see how it feels, and it was fairly light for me, but we only had so much time in this session, so we called it and moved on.

IMG_3691

Leaning Cable Lat Raise (30s rest)

20 x 12 each side

20 x 15

20 x 15

notes:  I find I get better form with the cables, and leaning increases the ROM, so I can hit a bit more of the delt.

IMG_3697

 

Rear Delt Cable Fly (30s rest)

20 x 15

20 x 15

20 x 15

notes:  Love these!  My form has much improved too.

IMG_3702

DB Shrugs (30s rest)

80s x 15

85s x 12

85s x 12

notes:  Focused on the squeeze at the top, was rewarded with a visible trap bulge!  Hooray!  Finally you can see my traps!

IMG_3708

 

Happy Valentines Day traps!

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