Thursday Workout
Had a crazy day at work, so never took a lunch so I left early and did my back/bi workout with post workout cardio. Felt awesome!
Wide grip Pull Ups(have to do them light due to shoulder popping out when I do these): 8x 100lbs assistance, 8x100, 6x100, 6x100
Bench Dips (tried these but I prefer to do dips on the pull up machin, can go deeper and feel more of a burn) 4 sets of 12
SS:
Seated Cable Rows - 8x60, 9x70, 10x70, 8x80 (was irritated felt like this was hard not because of weight but because the cable was sticky so it didn't pull smooth)
Tripcep Cable Press Down (V-Bar) - 8x60, 9x60, 10x60, 8x70
SS:
Lat Pull Down Wide - 12x70, 10x70, 8x70, 6x80
DB Kick Backs (did them on Db first then did on cable because never really liked this exercise don't feel very much) - 8x8, 8x8, 8x10, 8x8 (on cable did 4 sets of 8/10 at 10lbs)
Hyperextensions - 4 sets of 12 no weight really focused on squeeze on the way up (These BURNED!!
)
Cardio was 30 minutes on the elliptical, goal was to hit 300 cals, I hit 360/370 and was a sweaty mess.