Yesterday, Wednesday October 31, 2012 was a day off... in large part due to the fact that I had to drive to NJ and pickup my daughter and drive back... then get ready for Halloween and trick or treating!! Today's workout was a back-pull/ tricep-shoulder push day with core as well.
WORKOUT:
no warm upSitting hammer strength unilateral shoulder press: 200lbs, 3sets x 5reps 4min recovery between sets
--- in between shoulder press sets, heavy sitting row 250lbs, 3sets x 7 reps
Close grip bench with barbell: 220lbs, 3 sets x 5reps 3min recovery between sets
--- in between sets, wide neutral grip sitting rows - 220lbs, 3sets x 7reps
--- followed by, ab coaster - 70lbs, 3sets x 18reps (12 alternating diagonal, 6 planar)
Heavy cable tricep push downs: 140lbs, 3sets x 7reps 3min recovery between sets
--- in between sets, unilateral wide grip pulldown cybex eagle lat pulldown: 190lbs, 3sets x 7reps
--- followed by, unilateral narrow neutral grip pulldown cybex eagle lat pulldown: 110lbs, 3sets x 7reps
Finished with a quick mile run on treadmill: 7min 30sec
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