Sunday, January 18, 2009

Chin-ups Galore

Workout: January 17th 2009 @ the Gritty Grotto from 12 PM- 1 PM

Today's workout was pretty crazy, I decided to see how much weight I could hold between my legs while doing a chin-ups. This is because I had drank more coffee than I would care to admit and was feeling especially energetic.

Warmed up with a "feel set" of 6 reps of wide grip chins (no-straps) followed by several working sets with added weight. Started off with 45 lbs, this felt especially easy today so I stopped at 6 reps to conserve energy.

I grabbed a 75 lbs dumbbell, figuring that this would be my max but I ended up doing 3 reps! So I tried the 85-pounder and blasted through 2 reps (the second of which was very slow!).

I finished off the wide-grip chins with another set of 7 reps with the 45 lbs dumbbell followed by 15 reps with just my body weight (186 lbs today).

Not bad for the first exercise :)

Next up, Barbell Rows: 3 Sets {135 lbs x 12; 185 lbs x 12; 185 lbs x 11}

Deadlifts (No Straps): 4 Sets {135 lbs x 12; 225 lbs x 12; 315 lbs x 12; 365 lbs x 3 (Ended this set early, wasn't feeling the groove anymore so I didn't want to risk injury)}

Reverse Grip Pull-downs: 3 sets of around 200 lbs for 8-12 reps

Last exercise of the day was several sets of barbell biceps curls. My arms were already quite tired and this finished them off nicely.

As I write this Sunday morning, I am quite sore and can assure you that this will truly be a day of rest!

sleeping kitty found here


Every Gym's Nightmare said...

Ha- if i was feeling especially energetic I would attempt one chin up. and then fail miserably.

Kelly Turner

theoddbod said...

perhaps you need more coffee? ;)