06-23-2013, 06:17 PM
23rd June - Back Day
Just had two days off and was raring to go again.
It was back day today
Pendlay Rows
12 warm up reps
6 warm ups reps
12 working reps
10
5 was supposed to be 8 but weight too heavy
8 back up to the weight I did 10 reps at! Will get that right next time.
I prefer Pendlay rows to straight bent over rows because it allows me to lift heavier and with more explosive force while putting little or no strain on my lower back!
V Bar Seated Rows
12 warm up reps
4 sets of 12, 10, 8 and 6 reps
Kroc Rows
15 warm up reps
2 working sets of 25 reps
Wide Grip Lat Pulldowns
3 sets of 15, 12 and 10 reps
ABS
Mainly crunches
Pinned another 200ml test e straight after workout.
I keep forgetting to mention that for the best part of a week now I've been taking about 1/3 of a tab of Arimidex ED
So far no sides. I'm sure I'm getting stronger over and above what I would expect as a result of performing strict workouts with a definite eye on progressive overload!
I'm also sure that I'm leaning out, while gaining some lean tissue. I pinned around 595ml in my first week, 325ml second week and I've just done 375ml on my third week. I don't see any reason to go above 375ml for the rest of the cycle. I may even consider dropping down to 300ml weekly if results keep blowing me away like this! We'll see.
Today was the start of my new four week training cycle, during which, apart from maybe playing around with the order, I don't intend changing the exercises.
So far, more than good!!!
Just had two days off and was raring to go again.
It was back day today
Pendlay Rows
12 warm up reps
6 warm ups reps
12 working reps
10
5 was supposed to be 8 but weight too heavy
8 back up to the weight I did 10 reps at! Will get that right next time.
I prefer Pendlay rows to straight bent over rows because it allows me to lift heavier and with more explosive force while putting little or no strain on my lower back!
V Bar Seated Rows
12 warm up reps
4 sets of 12, 10, 8 and 6 reps
Kroc Rows
15 warm up reps
2 working sets of 25 reps
Wide Grip Lat Pulldowns
3 sets of 15, 12 and 10 reps
ABS
Mainly crunches
Pinned another 200ml test e straight after workout.
I keep forgetting to mention that for the best part of a week now I've been taking about 1/3 of a tab of Arimidex ED
So far no sides. I'm sure I'm getting stronger over and above what I would expect as a result of performing strict workouts with a definite eye on progressive overload!
I'm also sure that I'm leaning out, while gaining some lean tissue. I pinned around 595ml in my first week, 325ml second week and I've just done 375ml on my third week. I don't see any reason to go above 375ml for the rest of the cycle. I may even consider dropping down to 300ml weekly if results keep blowing me away like this! We'll see.
Today was the start of my new four week training cycle, during which, apart from maybe playing around with the order, I don't intend changing the exercises.
So far, more than good!!!