Friday, May 23, 2008

Workouts for May 21… Back and Biceps

I was planning on going for a bike ride this morning for my cardio workout. But while I was drinking my morning coffee and getting ready to go riding, I got a call about some stuff with one of my rental properties that needed my attention right away so I had to cancel the bike ride... I was a bit p!ssed off, but sometimes life gets in the way and that's all you can do...

I went to the gym a bit earlier then normal that evening and did an half hour of cardio before my weight training workout. Normally, I don’t like to combine cardio and weights into the same workout. But I’ll make exceptions like this from time to time. Better to do it later, then not do it at all.

Afterwards I trained back and biceps.

Hammer Strength Chest Supported Rows:
worked up to 2 sets of 6 reps with 335 lbs.

Hammer Strength Pull Downs:
worked up to 2 sets of 6 reps with 240 lbs.

V-Bar Lat Pull Downs:
worked up to 1 sets of 10 with 170 lbs.
then dropped back to 150 lbs. for a 2 more sets of 10 reps.

I had been adding at least 5 lbs. to most of my exercises each workout for the past several weeks in a row, but today during the lat pull downs I started to feel my the lat / tricep tie in area under my arm where I tore it earlier this year.

I didn’t tear it again or anything like that, but it was enough to make me smarten up and realize that this close to a show (i.e. 2 ½ weeks out) I shouldn’t be adding any more weight to my exercises. I’m not going to build any new muscle on a restricted diet and the risk of injury is high right now because I’m so lean and depleted. From now until after the show I’m just going to go through the motions with higher reps and go for the “pump” rather then trying to lift more weight with each workout.

1 Arm Rear Delt Cable Flyes:
worked up to 3 sets of 10 reps with 30 lbs.

Then I moved on to training biceps and did:

ez bar cable curls:
I did sets of 10 reps with:
80 lbs., 110 lbs., 120 lbs., and 130 lbs.

Life Fitness Seated Curl Machine:
worked up to 4 sets of 10 reps with 100 lbs.

Finished off my workout with 100 total reps of hyper extensions (4 sets of 25 reps).
I like to do these at the very end of my workout because I find if I do them earlier my lower back gets so pumped up that it affects my form on my other exercises.

1 comment:

  1. Good call Lee. I was surprised to see your numbers still going up this close to the contest!