Day 10 - Intense back and triceps!!
Today I started off the day feeling pretty good... A lot of the soreness that I had been experiencing is definitely subsiding and it is helping tremendously with my lifting and overall feeling... I have been applying skeletal balm on twice a day as opposed to once a day and that has helped.
Today my weight was at 197. Thats a 6 pound increase in 10 days. Not too bad so far! I can really see the extra fullness in my chest, shoulders and biceps.
Cardio was very strong today. I ran 5.75 miles at 8.5 mph for 40 minutes. I did the elliptical for 20 minutes - 2.5 miles - level 8 and the stairclimber on level 13 for 15 minutes. I have been sweating a ton lately and have definitely had to rehydrate much more often...
It was brought to my attention that sometimes my log is a bit hard to follow because of lack of paragraphs so I am going to work on that... I get so excited when I start typing and I can't help it! LOL
So today was back and triceps. Today is the first day where I could really really feel that extra strength kicking in... I also started s4 yesterday so that may have had a slight effect as well but the strength was definitely there today, as you will see by the PR's set today!
I started the day with a superset of close-grip bench and the bodymaster hammer strength row.
My PR on close grip bench was 205 x 10, which I set last week, but since I was feeling strong I decided to start with that... I pushed it up fairly easy for 10 so I bumped up to 210 x 10 on my second set... PR time baby... I got the next two sets at 210 x 10 and went ahead and went for 215 x 10 and nailed that... That absolutely thrilled me but here's my confusion... Can my triceps be that strong or is my bench press just not strong... My bench PR for 10 is 215 x 10... I guess tomorrow we are going to find out! Tomorrow is bench day so I will see how it goes but 215 x 10 on close grip is absolutely awesome for me!
My superset was with the bodymaster hammer strength row... 140 x 10 is my pr and i started my first three sets with that and got all three but that is heavy... three plates and a 5 on there looks like a ton and it feels like it to... However, I went for a PR of 145 x 10 and absolutely nailed it! Off to a great start!
My next was a triple set of close grip single arm dumbbell kneel down tricep kicks, pull ups and plated lower back raises...I did my first three sets of tricep kicks with a 65 lb. dumbbell for sets of 10. Thats a big tricep kick and is my PR... I decided to go for the 70 lb. dumbbell for 10 and was able to do it... It was tough but I pushed through it!
I did my first 2 sets of pull up at 10 and finished with 12...
My lower back raises are always done with a 45 pound plate, 3 sets of 10...
Then I moved on to a super set of close grip lat pulldowns and the bodymaster overhead tricep extension...
I did my first 3 sets of pulldowns at 210 x 10 and finished at 220 x 10, which is very strong...
I like this overhead tricep extension machine because it just shreds my triceps... I did my first 2 sets at 180 x 10 and the last two at 190 x 10... I had a great pump going on my triceps on this exercise...
I moved on to the rotary lat machine... I did single arm pulldowns with an inverted grip... The machine maxes out at 250... i did my first set at 250 and then had to add 10 lb. free weight for the next three sets at 260 x 10...
Then I moved on to single arm dips on the bodymaster dip machine... These were tough! I did my first two sets at 150 x 10 , then 160 x 10 and finished at 170 x 10... I was only resting 30 seconds on these sets to really burn my tricep and it worked... I worked them very hard today and could definitely tell!
I finished with face down on a bench simotaneous dumbbell back extensions... These really work your mid back... I started at 50 x 10 my first set and did my next three sets at 55 x10...
This was a very successful workout today and my strength level was definitely much higher today... I am very happy with the progress and am looking for some big pr's the rest of the week... I also can see s4 already starting to kick in and should really harden up my muscles and add more strength!! All feedback appreciated!!
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