Weight Training Journal
Back and Biceps - Hypertrophy
Weight Lifting Journal
Started with 5 minutes on the rower as part of my warm up.
Bent over Rows
More of a warm up than anything
5 - 135 x 6
Chins
5 - BW x 8 Rest ~ 1:00
These were done with a wide grip. I was not feeling it today and only had 6 on the last 2 sets
I still wanted 8 so I cheated up and did negatives to get 8.
Pull Downs
3 - 140 x 12, Rest ~ :30
Pulled behind head, wide grip.
Pull Downs
3 - 140 x 12, Rest ~ :30
Close grip and a slight lean back.
One arm Rows
3 - 100 x 10, Rest ~ :45
These are good all round exercise. Need a solid core to do properly.
Chest Supported Rows
3 - 95 x 12, Rest ~ :30
Bicep Curls
5 - 90 x 8, Rest ~1:00
Preacher Dumbbell Curls
4 - 35 x 10, Rest ~:30
One hand at a time.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
Back and Biceps - Hypertrophy
Weight Lifting Journal
Started with 5 minutes on the rower as part of my warm up.
Bent over Rows
More of a warm up than anything
5 - 135 x 6
Chins
5 - BW x 8 Rest ~ 1:00
These were done with a wide grip. I was not feeling it today and only had 6 on the last 2 sets
I still wanted 8 so I cheated up and did negatives to get 8.
Pull Downs
3 - 140 x 12, Rest ~ :30
Pulled behind head, wide grip.
Pull Downs
3 - 140 x 12, Rest ~ :30
Close grip and a slight lean back.
One arm Rows
3 - 100 x 10, Rest ~ :45
These are good all round exercise. Need a solid core to do properly.
Chest Supported Rows
3 - 95 x 12, Rest ~ :30
Bicep Curls
5 - 90 x 8, Rest ~1:00
Preacher Dumbbell Curls
4 - 35 x 10, Rest ~:30
One hand at a time.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS
No comments:
Post a Comment