Wednesday, November 26, 2008

Road to 405: Back Day #1

I will only post about the two big workout days that make up the base of my routine: Back day and Leg day.  Mostly because they have the most meat and potatoes type exercises and are the most fun to talk about (for me anyway).

November 25th 2008 - 4 PM at the Gritty Grotto (University Gym)

Warm-up: 4 laps of 200m indoor track

Exercise Order:

Wide Grip Chins: 12 reps (BodyWeight); 25lbs(dumbbell between legs) x 8; 25 lbs x 6; 12 reps (BW)

Barbell Rows: 135 x12; 185 x 12; 185 x 12; 185 x 12

Power Cleans (From floor straight to shoulders): 135 x6, 155 x 6, 175 x 6, 185 x 3

Starting to really sweat at this point.

Deadlifts: 225 x 12; 225 x 12; 315 x10.  No straps this workout at all; although I did borrow someone's chalk for the last set of deadlifts.  Starting to feel a bit stronger in this lift again.

Dumbbell Rows: 3 sets of 85 lbs for 12 reps each.  Starting to fade at this point; good pump though.

T-Bar Rows: 2 sets of 90 lbs for 12 reps a piece.  Did this more for a finisher as I did not have very much energy left from the power cleans and deadlifts. 

Good workout overall, I am not going to be using straps or a belt anymore when I train to really build up my forearms strength.

Very glad tomorrow is a rest day. 

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