2/16/12 - Lift - Chest & Back Hit up the gym after work.  I forgot my zune so I had trouble drowning out the rest of the gym-goers.  There have been a lot of dudes staring lately, and it totally creeps me out.   There was this group of guys screwing around on the row and it kept me from getting a 4th super set in.  I was going to do cable crossovers and rows, but they kept staring it was weird.  I was really uncomfortable.  I wish I could have just ignored them.   Anyway I got through my workout, and I tried some assisted pull ups today.  They were definitely tough! Super Set 1 Flat Dumbbell Press (12: 22.5lbs, 10: 25lbs, 8: 27.5lbs)  Kneeling Dumbbell Row (12:22.5lbs, 10:25lbs, 8: 27.5lbs) Super Set 2 Lat Pulldown (12: 60lbs, 10: 65lbs, 8: 70lbs) Straight Arm Pull Down (cable) (12: 20lbs, 10: 25lbs, 8: 30lbs) Super Set 3 Assisted Pull Up (6:102lbs assisted, 6:102lbs assisted, 6: 102lbs assisted) Chest Tap Planks (6: body-weight, 6:body-weight, 6:body-weight) PT Exercises 10 x Bosu Ball Front Steps Each Leg 10 x Bosu Ball Side Steps Each Leg 10 x Bridges 10 x Clam Shell Each Leg 10 x Hook Lying Bent Leg Lift

2/16/12 - Lift - Chest & Back

Hit up the gym after work.  I forgot my zune so I had trouble drowning out the rest of the gym-goers.  There have been a lot of dudes staring lately, and it totally creeps me out.  

There was this group of guys screwing around on the row and it kept me from getting a 4th super set in.  I was going to do cable crossovers and rows, but they kept staring it was weird.  I was really uncomfortable.  I wish I could have just ignored them.  

Anyway I got through my workout, and I tried some assisted pull ups today.  They were definitely tough!

Super Set 1

  • Flat Dumbbell Press (12: 22.5lbs, 10: 25lbs, 8: 27.5lbs) 
  • Kneeling Dumbbell Row (12:22.5lbs, 10:25lbs, 8: 27.5lbs)

Super Set 2

  • Lat Pulldown (12: 60lbs, 10: 65lbs, 8: 70lbs)
  • Straight Arm Pull Down (cable) (12: 20lbs, 10: 25lbs, 8: 30lbs)

Super Set 3

  • Assisted Pull Up (6:102lbs assisted, 6:102lbs assisted, 6: 102lbs assisted)
  • Chest Tap Planks (6: body-weight, 6:body-weight, 6:body-weight)

PT Exercises

  • 10 x Bosu Ball Front Steps Each Leg
  • 10 x Bosu Ball Side Steps Each Leg
  • 10 x Bridges
  • 10 x Clam Shell Each Leg
  • 10 x Hook Lying Bent Leg Lift


(Source: musclesnotboness)

This post was posted 1 year ago with 158 notes
Was reblogged from move-grow-evolve
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