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#emptygym #trainlikeafreakbeast #empireliftsback and so do i! Training back today was Hella hard... cable rows, stacking the lat pulldown, deadlifts, elevated bent over barbell rows 3 second pause, tbar rows and single arm dumbell rows. (at Anytime Fitness)
Day 7 SWOLEverine - Legs
10 minute warm up on the hybrid eliptical. Squats - 5 sets, drop reps 14, 12, 10, 8, 6. Beginning at 135 working to 315. Calf raises on the smith machine - 5 sets, 12 reps each. Beginning at 135 working to 315. Cable back kicks - 5 drops sets, 12 reps each last set to failure, per leg. Begin at 90 lbs. Sitting leg extensions - 4 sets, drop reps 14, 12, 10, 8. Starting at 100 lbs increasing 20 lbs per set. Seated leg curls - 4 sets, drop reps 14, 12, 10, 8. Starting at 100 lbs increasing 20 lbs per set. Recumbent bike 20 minutes, 5 minutes warm down leg stretches.
Day 1 SWOLEverine - Back
Seated cable rows - 4 sets, 8 to 12 reps decrease. Started at 240 lbs finished with 180 lbs, super-setted with lat pull downs
Lat pull-downs - 5 sets, 12 reps increase. 180 lbs to 260 lbs.
Bent-over barbell rows - 2 sets, 12 reps at 135 lbs. 2 sets, 10 reps at 190 lbs.
Dead lifts - 4 sets, 10 reps increase. 135 lbs up to 315 lbs. 2 sets were at 315. Increase by a plate each time.
Single-arm Bent-over dumbbell row - 3 sets, decreasing reps (12,10,8) at 80 lbs.
Weighted wide grip pull-ups to failure. (9).
This is a helluva back work out. I did this yesterday to start my week. I have two off days during the week, one of which is today. Since there is never an off day, today will be cardio only. At least a 2 mile run in my future today.
Check back on Monday for my workout for Shoulders and Arms.
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