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