w2 – Back shouldie

Activity: Weights
Training Partner: NO !!!
Calories intake: 2,603
Est Cal burn: 3478

2013-10-24 mets

Barbell Deadlift

Set 1 : 80.0×8
Set 2 : 105.0×6
Set 3 : 125.0×6
Set 4 : 135.0×5
Set 5 : 145.0×5
Set 6 : 145.0×4

Cable Seated Row

Set 1 : 80.0×10
Set 2 : 80.0×10
Set 3 : 80.0×10

Full Range Of Motion Lat Pulldown

Set 1 : 50.0×10
Set 2 : 52.5×10
Set 3 : 52.5×10

Wide-Grip Lat Pulldown

Set 1 : 50.0×15
Set 2 : 60.0×8
Set 3 : 50.0×12

Dumbbell Shoulder Press

Set 1 : 40.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Dumbbell Lateral Raise

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10

Straight Arm Push Down

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 60.0×10

Cable Cross Over

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10

Triceps Pushdown V-Bar

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10
Set 4 : 50.0×10

x over oblique twist

Set 1 : 20.0×10
Set 2 : 15.0×10
Set 3 : 15.0×10

Damage:Levator. aggravated it.

NOTES: Working on back, being careful of the levator. Wide grip pulled downs and pull ups were not great. Second set of Pull Downs and i felt at least 3 muscles crunch. So i have been still working on them with the LCB and Rollers. Energy is down, still enough for the workouts but am getting a little hungry :). I’m not sure what i should be saying at this point.

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