Our Last back/biceps workout in phase one! Which means the last time I get to destroy my old friend hyperextentions. We both completely forgot our workout tracker, so we did our best to remember what weight we lifted last week.
Felt better on the wide-grip pulldowns today, really concentrated on my form during the warm up which carried over onto my working sets and really tried to hold form on the seated rows too.
Decided to do hyperextentions before shrugs because the dumbbell rack had about a million people in front of it. I hindsight, it wasn't the smartest idea because you really need a strong lower back to shrug really heavy and I certainly felt weaker heading into shrugs after drilling my 'christmas tree' on hyperextentions for the last time.
Just as we started shrugs, Brock went to get some air because he was feeling sick, so I carried on knowing I didn't need a spotter for shrugs. He came back about 10 mins later, after a spew and I made him go straight into his shrugs.
See, Brock turned up to my house sunburnt today and spewed from dehydration, so I had no sympathy. Just told him to keep drinking his water and finish his sets. After shrugs, he went for another spew while I started on biceps. He came back looking for a nod from me to go home but he still had 2 exercises left. After torturing him on 2 sets of biceps curls, I sent him off to get his shake, because I could see that he was definately cooked. He was very greatfull haha. I doubt he will get sunburnt again any time in the near future.
I finished biceps and we hit the couch to regroup.
Another rest day tomorrow. I used to get annoyed at how much we rest on this program, but lately I've been looking forward to it. And as our workouts are going to get more intense, I think I am going to start craving them haha. Until then...
- Scott
Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)
Meal 2 – Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)
Meal 3 – grilled cod fillet, 2 pieces of wholemeal bread
Meal 4 - Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)
Meal 5 – 2 scoops of whey protein (multi-vitamin, green tea, yohimbe & l-carnitine)
Meal 6 – Post-Workout Shake
Meal 7 - Caseine Shake
4l of water with 4 scoops of xtend
AM Cardio – 20mins Brisk Walk
Prework – DY NOXPUMP, 5g of creatine
Wide Grip Pulldowns
15 reps with 12 plates
15 reps with 12.5 plates
Seated Rows
15 reps with 12 plates
15 reps with 12 plates
Hyper Extentions
15 reps with 10kg
15 reps with 10kg
DB Shrugs
15 reps with 45kg
15 reps with 45kg
Cable Curls
9+6 reps with 7.5 plates (negatives)
8+7 reps with 7.5 plates (negatives)
7+8 reps with 7.5 plates (negatives)
Concerntration Curls
15 reps with 5kg
15 reps with 7kg
15 reps with 7kg
Post-workout: 2 scoops of whey protein, 80g dextrose, 5g of creatine, 10g of glutamine
PS Just realised I've been spelling "dumbbell" wrong for the last 4 weeks, my bad
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