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Post by Nelda Newton CFT, SFN on Feb 3, 2012 19:01:18 GMT -5
Back/Shoulders
Lat Pull - Wide Grip . 90 lbs x 10 . 100 lbs x 8 . 110 lbs x 6
Seated Cable Row . 90 lbs x 10 . 100 lbs x 10 . 110 lbs x 10
Lat Pull - Closed Grip Underhand . 110 lbs x 10 . 120 lbs x 8 . 130 lbs x 6
Deltoid Fly . 60 lbs x 15 . 70 lbs x 10 . 80 lbs x 6
Back Row . 75 lbs 2 x 12 . 75 lbs 1 x 8
Upright Row into Overhead Press . 35 lb body bar 3 x 12
Alternating Front Raise Dumbbells . 15 lbs x 12 . 12 lbs x 12 . 10 lbs x 12 . 8 lbs x 20
Lateral Raise Dumbbells . 5 lbs 3 x 15
Dumbbell Shoulder Presses . 20 lbs x 10 . 15 lbs x 15 . 12 lbs x 20
Trained alone tonight, so I used supersets throughout the training to keep rest between sets at a minimum. Worked towards exhaustion near the end. It was a good feeling to push myself tonight.
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