Thursday, December 4, 2008

Road to 405: Back Day # 2

Tuesday December 2nd 2008, 4 PM at Gritty Grotto

No warm-up today, just went straight to the chin-up/cable station for some wide-grip chin-ups:

4 Sets: 5 reps with no weight as a warm-up; Sets 2-3 were done with a dumbbell held between my calves (35 lbs x 10; 45 lbs x 7; 55 lbs x 4)

Next was 2 sets of extra wide grip chins for 12 reps and two more sets of narrow-grip chins for 2 sets of 12 reps.

3rd exercise:  Barbell Rows: 3 sets of 12 reps with 185 lbs.  Each set seemed to get easier, no explanation but I'll take it!

Power Cleans: 135 lbs x 6; 165 x 6; 185 lbs x 3

Deadlifts: 225 lbs x 12; 315 lbs x 10

Relaxed Stretching.

The workout ended rather quickly, the heavy chins were quite taxing so the workout was nice and efficient. 

All the equipment that I used was so close I don't think that I moved more than 5 feet throughout the entire workout!

Just one barbell and a chin-up bar.

Simple. And hopefully effective.

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