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Day 52 - Going Hard!!
Today I didn't feel the best when I woke up because I think I slept too much but I shook that off quickly and had a great day in the gym... I took 6 powerchews pre workout today and they worked great!!
Cardio was great today... I started off with the elliptical for 60 minutes on level 8 for 7.75 miles... I finished with a circuit of up downs and burpees... 8 total sets of 25... 4 of each type... alternating types... These really shred me up nicely and just get me pumped for lifting...
Today was back and triceps and was a very strong workout...
Superset: Cable rope tricep extension - 195x10, 195x10, 195x10, 205x10
Cable rope overhead tricep extension - 150x10, 160x10, 160x10, 175x10
Superset: Cable single-arm back extension - 150x10, 160x10, 160x10, 160x10
Overhead medicine ball power throws - 25, 25, 25
Superset: Single-arm rotary lat pulldown - 275x10, 285x10, 295x10, 295x10
Lower back extensions - 45x12, 45x12, 45x12
Superset: Seated cable back row - 240x10, 240x10, 240x10, 250x10
Cable lay down single arm back extension - 130x10, 130x10, 130x10, 140x10
Cybex tricep arm extension - 130x10, 135x10, 135x10, 135x10
TRX band tricep extension - 12, 12, 12, 12 30 second rest
I started off with rope tricep extensions superset with overhead rope tricep extensions. I set a PR on the regular tricep extension at 205 x 10... max weight on the cables is 150 so I had to add weight on both exercises... I got up to 175 x 10 on overhead rope extensions which was very tough as well...
I was up to 160x10 on single arm back extensions and I added to my normal sets of 20 on overhead powerball throws, getting up to 25 each set...
Next I set a big PR on the single arm rotary lat machine... I had to add a 45 lb. plate to the machine and got up to 295 x 10... I superset with lower back extensions with a 45 lb. plate for sets of 12...
Next I did seated cable back rows superset with lay down cable back extensions... I got up to 250x10 on the rows which is my PR... The lay down back extensions was something new I was trying to hit my back in different areas and it was definitely a nice addition to my exercises... I was able to get to 140x10...
Next I did the cybex tricep arm extension machine... I haven't done this one in a while and it definitely works the triceps well...
I finished strong with TRX band tricep extensions... I only rest 30 seconds in between each set and by doing this last it really burns out the muscle group you are working... I really like these bands and try to incorporate at least one exercise with them in each of my workouts...
I was very happy with today's workout... The powerchews were a nice addition to help with energy and I felt strong and lean... I really feel great right now with how everything is going... My strength is great and I am leaning out very nicely on the anavar... I am pushing harder and harder with the cardio and also with the weights... I am going to continue to push harder and harder to make more and more progress... All feedback appreciated!!
Today I didn't feel the best when I woke up because I think I slept too much but I shook that off quickly and had a great day in the gym... I took 6 powerchews pre workout today and they worked great!!
Cardio was great today... I started off with the elliptical for 60 minutes on level 8 for 7.75 miles... I finished with a circuit of up downs and burpees... 8 total sets of 25... 4 of each type... alternating types... These really shred me up nicely and just get me pumped for lifting...
Today was back and triceps and was a very strong workout...
Superset: Cable rope tricep extension - 195x10, 195x10, 195x10, 205x10
Cable rope overhead tricep extension - 150x10, 160x10, 160x10, 175x10
Superset: Cable single-arm back extension - 150x10, 160x10, 160x10, 160x10
Overhead medicine ball power throws - 25, 25, 25
Superset: Single-arm rotary lat pulldown - 275x10, 285x10, 295x10, 295x10
Lower back extensions - 45x12, 45x12, 45x12
Superset: Seated cable back row - 240x10, 240x10, 240x10, 250x10
Cable lay down single arm back extension - 130x10, 130x10, 130x10, 140x10
Cybex tricep arm extension - 130x10, 135x10, 135x10, 135x10
TRX band tricep extension - 12, 12, 12, 12 30 second rest
I started off with rope tricep extensions superset with overhead rope tricep extensions. I set a PR on the regular tricep extension at 205 x 10... max weight on the cables is 150 so I had to add weight on both exercises... I got up to 175 x 10 on overhead rope extensions which was very tough as well...
I was up to 160x10 on single arm back extensions and I added to my normal sets of 20 on overhead powerball throws, getting up to 25 each set...
Next I set a big PR on the single arm rotary lat machine... I had to add a 45 lb. plate to the machine and got up to 295 x 10... I superset with lower back extensions with a 45 lb. plate for sets of 12...
Next I did seated cable back rows superset with lay down cable back extensions... I got up to 250x10 on the rows which is my PR... The lay down back extensions was something new I was trying to hit my back in different areas and it was definitely a nice addition to my exercises... I was able to get to 140x10...
Next I did the cybex tricep arm extension machine... I haven't done this one in a while and it definitely works the triceps well...
I finished strong with TRX band tricep extensions... I only rest 30 seconds in between each set and by doing this last it really burns out the muscle group you are working... I really like these bands and try to incorporate at least one exercise with them in each of my workouts...
I was very happy with today's workout... The powerchews were a nice addition to help with energy and I felt strong and lean... I really feel great right now with how everything is going... My strength is great and I am leaning out very nicely on the anavar... I am pushing harder and harder with the cardio and also with the weights... I am going to continue to push harder and harder to make more and more progress... All feedback appreciated!!
...they really do the job!
