Today is normally a short day, but that short day was yesterday, so was able to hit the back and abs pretty hard today. Got to the gym about 5:55am…a little later than I would like to have gotten there. Want to get my BF% checked, but will try to get their early enough to have that done tomorrow.
Back
Wide Grip Pulldowns
120lbs – 15 reps
130lbs – 12 reps
140lbs – 9 reps
150lbs – 6 reps
Cable Rows (Narrow Grip)
100lbs – 15 reps
120lbs – 12 reps
140lbs – 9 reps
150lbs – 6 reps
Dumbbell Rows
50lbs – 12 reps
55lbs – 10 reps
60lbs – 8 reps
Hyperextensions
Body weight only – 2x 15 reps
Abs
Crunches
2x – 25 reps
Reverse Crunches
2x – 10 reps
Cable Oblique Crunches
2x 40lbs – 15 reps each side
Cable Crunches
50lbs – 15 reps
70lbs – 15 reps
- superset with -
Cable Woodchops
2x 25lbs – 10 reps (each side)
Finished up about 6:50 ate some breakfast (good thing the spoons weren’t forgotten today hehe) and then hit the shower. No bball today at lunch got some errands to run.
Have a good one.