Day 28:  Deplete Day / Back, Bi, Core

Chest DOMS!  Yayyyyyy, DARKNESS!!!!!!  I love chest DOMS

First day back on the Beta Test, already snapping on friends… let the drama ensue, LOL

After work headed to the studio with the PT.  My foot is injured (nasty gash on the bottom, don’t ask), and I had been limping all day, so didn’t want to put pressure on it.  So Leg Day was out.  Took pics, then time for Back Day!!

Barbell Rows (45 sec rest)

135 x 15
155 x 12
155 x 10
155 x 10
155 x 10

IMG_3890

notes:  Trainer wouldn’t let me go up in weight until my form was flawless, and it kept getting harder each set lol – 90 degree bend, pop that butt out, stop using your arms, control it.  Damn it, woman!  Let me lift in peace!  LOL.  Oh well, good form will help me grow.

Widegrip Pulldowns (45 sec rest)

130 x 10
140 x 10
150 x 10
150 x 10

IMG_3896

notes:  Stupid, stiff-ass rubber belt feed machine.  DIAF.  Still having issues getting good contractions.

Superset DB Pullovers and Wide hammergrip Machine Mid-Row (45 sec rest)

60 x 12 / 80 x 15
60 x 12 / 80 x 15
60 x 12 / 80 x 15
60 x 12 / 80 x 15

IMG_3898

IMG_3901

notes:  Got hammered a lot on my form to keep my arms totally straight on the pullovers, made this pretty challenging.  Was rewarded for my hard work with some solid contractions on the rows though, even if it was a bit light.

Australian pullups (30 sec rest)

10, 10, 10

notes:  Warming up the biceps

Cable Curls (45 sec rest)

100 x 12
110 x 12
110 x 12
110 x 12
IMG_3911

notes:  These always wear me the F out before my hammer curls.

Seated DB Hammer Curls (45 sec rest)

30s x 12
25s x 12
25s x 12
25s x 12

notes:  Trainer wasn’t happy with my form, so we dropped the weight and I did much better.

Superset Prone Straight Leg Raises and Reaching Crunches (30 sec rest)

12/12
12/12
12/12

notes:  ugh my core sucks!

Out of time at this point, headed for home!

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