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Wednesday’s Workout: Back & Abs – 7/31/13

lat pull down
At 4:40 a.m., the alarm sounded. It was time to wake up for the gym to workout my back! However, there was one issue. My shoulder was killing me.

Yesterday, it felt stiff all day. Today, there has been a sharp pain in the rear delt. I decided to take the day off from work since I have a ton of vacation time. I still wanted to share what I would have done today.

With that said, I am taking another day to rest to make sure that I am 100 percent ready to pump iron again soon.

Time in: Time out: Weather: Mood:
na na na na

Back

Exercise Sets Reps Weight Notes
Wide-Grip Lat Pulldown 4 12 Last set is a dropset of 10. 30 sec rest b/t sets
One-Arm Dumbbell Row 4 15 30 sec rest b/t sets
Seated Cable Rows (close-grip) 4 15 30 sec rest b/t supersets
Close-Grip Front Lat Pulldown 4 15 Superset – 30 sec rest b/t supersets
Hyperextensions (Back Extensions) 4 25 Superset – 30 sec rest b/t supersets

Abs

Exercise Sets Reps Weight Notes
Ab Wheel 4 25 Body Only
Decline Crunch 4 25 Body Only
Ankles to Hands 4 20 Body Only If you need explaining. Comment below.

This photo is courtesy of Microsoft Clip Art

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