Blasting back, shoulders and arms

Yesterday Rita had to take her son to an appoint with Dr. Burns, so it was just me and Tricia hitting the back workout.  Tricia is making great progress in her workouts and I continued to surprise myself with strength increases in some exercises.  Our back workout was fantastic!!!

Back Workout:

Lat Pulldowns 5 sets 8-12 reps (increased weight)

Seated Cable Row 5 set 10-12 reps (increased wt.)

High Pulley Row 4 sets 9-12 reps (increased wt)

One Arm DB Row 3 sets 10-12 reps (increased wt)

Deadlifts (off the floor) 5 sets 12, 10, 8, 6, 3    I was feeling really good on the first 3 sets then totally ran out of gas.  Only 365X3 on my last set, but given the increases on everything else, I was not surprised that my back was totally exhausted.  And, it’s very sore today!

Today Tricia and I met at Gold’s for our shoulder and arm workout.  I was afraid the fatigue and soreness from my back workout would hinder me, but it didn’t  and we had a great workout again today!  My strength and endurance are amazing for being in contest shape!

Shoulders, Tris, Bis:

Seated DB Press  7 sets 8-15 reps

Lateral Raise  4 sets 10-12 reps  with drop set on the final set

Rear Delt machine flys  4 sets 12-15 reps (increased wt.)

Skull Crushers 4 sets 10-15 reps (increased wt.)

Pressdowns 4 sets 12-15 reps  (increased reps at top wt.)

Seated Tricep Extension  4 sets 20, 10, 12, 25

Standing DB Curls 4 sets 8-10 reps with drop set on final set

Cable Curls 4 sets 10-12 reps (increased wt)

Tricia wanted to do some ab work with me.  Even though we were both pretty exhausted, we sucked it up and punished our abs.

Hanging Leg Raises (very controlled) 4 sets 10-12 reps

Crunches (flexing hard at the contracted position) 4 sets 12-15 reps