Thursday, December 18, 2008

Road to 405: Leg Day #4

Quick workout today since it is getting nearer to the holiday season and time is really become a luxury. Decided to blast through some back, shoulders and biceps in about 35 minutes to make sure that I didn't miss them this weekend.

December 18th 2008 Hospital Gym 530 PM

Started things off by heading to the wobbly chin up bar for some wide grip chins: 3 Sets (Body Weight x 6; 25 lbs x 10; 35 lbs x 6)

Followed that up with the somewhat easier close grip chins for three sets of 12 at bodyweight.  Felt some good power in these by gripping the bar very tightly.

Next up, dumbbell rows: 3 Sets (65 lbs x 15; 85 lbs x 12; 95 lbs x 12)

Seated Overhead Dumbbell Press: 3  Sets (45 lbs x 12; 65 lbs x 12; 65 lbs x 7)

Seated Lateral Raises: 3 Sets (25 lbs x15)

Dumbbell Shrugs: 2 Sets (95 lbs x 20)

Standing Dumbbell Curls: 2 Sets (35 lbs x 12)

Standing Hammer Curls: 2 Sets (35 lbs x 12)

Reverse Cable Curls: 2 Sets (65 lbs x 12)

Good Pump. Glad it is all done for the day and I can go enjoy some more Festivus tidings!

2 comments:

Leon 44 said...

Could you explain "Festivus tidings" please?

theoddbod said...

I think that it has something to do with a large metal pole, or wrestling match and an airing of grievances.