@OceanView solid log right here!TRAINING:
Last night I hit Back, Abs, and Calves.
Cardio: Daily cardio completed. 30 mins stationary bike in the AM. 10 mins incline treadmill pre and post workout in the PM.
Smith Machine Row:
Rep goal was 8. Pause in the bottom on each rep, then explode up to contraction.
Set 1 =250x8
Set 2 =250x8
Set 3 =250x8 /drop/ 180x8
DB Rows:
Rep target was 10.
Set 1 =125x10
Set 2 =125x10
Set 3 =125x10
Set 4 =125x10
DB Pullovers:
Rep goal was 10.
Set 1 =105x10
Set 2 =105x7
Set 3 =100x10 /drop/ 70x6 then 10 sec. Iso hold.
Straight Arm Rope Pulldown:
Did these immediately following my last set of DB Pullovers.
AMRAP =120x12
Hammer Strength High Row:
Rep target was 10.
Set 1 =90x10
Set 2 =90x10
Set 3 =90x10
Set 4 =90x10
Trap Bar Row:
Rep target was 8-10.
Set 1 =190x8
Set 2 =190x8
Set 3 =170x10
Set 4 =170x9 /drop/ 135x8
Stretchers:
Rep target was 10. Followed by a 30 second front double bicep pose flexing the lats hard.
Set 1 =130x10 +30 sec pose.
Set 2 =130x10 +30 sec pose.
Set 3 =130x10 +30 sec pose.
Decline Sit Ups:
To failure.
Set 1 =31
Set 2 =26
Set 3 =23
Standing Calf Raises:
Rep goal was 10.
Set 1 =LVL 13 x10
Set 2 =LVL 13 x9
Set 3 =LVL 13 x7 +5 partials from stretch.