Today was a good Back workout. This week we are focusing on heavier weight.
We like to change the routine for example; heavier weight fewer sets, or lighter weights higher sets, super sets (doing 1 exercise right after the other with no rest). This is basically to keep your muscles guessing and also to keep the exercises interesting.
T-Bar Row (bench press bar in a corner with weight on 1 side)
2 -45lb plates x 12
3- 45lb plates x 10
4- 45lb plates x 8
5- 45Ib plates x 6
5- 45Ib & 1 25Ib pate x 4
ISO Lateral Rows (Done Both at the same time)
180Ibs x 15
270Ibs x 12
270Ibs x 12
320Ibs x 6
Pull Ups wide grip
I really need to work on these I completed 3 sets of 7reps.
Dead Lifts
(without straps alternating between weak and strong grip.)
225Ibs x 6
285Ibs x 5
335Ibs x 3
375Ibs x 1 (Failed) this would have been my personal Best (PB)
345Lbsx 1
Hyper Extension
1 set of 20
It was a very good work out. Although the Dead lifts felt good I was disappointed when I didn't get get the 375Ibs up. I am certain that I will be able to 375 in a couple of weeks.
Well I wish you all an outstanding day and I'll be back tomorrow with my shoulder workout.
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I never thought of making my muscles "guess." I always maintained that you should do as many sets as you can until you can't anymore. Do that for a few weeks and then advance. You make a good point, though.
ReplyDeleteHow long do you stay at a weight level before moving up?
Well it helps to workout with a partner so that you can have someone spot you. For me its more of just going with the my feeling. Depending on the exercise you can move up easier than others.
ReplyDeleteNow that I have been working out steadily for over a year i will attempt to go up every other week sometimes longer. Again it just depends on how i feel that day.
For example on the dead lifts my PB is 365Ibs but i struggled with 345Ibs.