My Training Journal: Main Page
All-Out 8-Week Mass Attack. No Holds Barred.
Day # 3 of 56 - 01-16-01
I felt much better today than I did yesterday. I woke up at 3:30 am and I could have easily trained that early, thank you ZMA for the great nights sleep. About sleep, it's not necessarily how long you sleep but how good and deep you sleep and with ZMA you can get some great rest. Anyways, after falling back to sleep I got up about 4:40am. Today was back day and I was ready to blast it.
I started off with calves today, giant setting donkey raises, seated raises and standing raises. I did 3 sets of 20 reps for each movement then it was on to back.
Warm up - chins - 2x10 (just good slow controlled reps)
Dead lifts - 2 warm up sets - 1x6 - 225lbs, 1x6 - 315lbs, 1x6 - 365lbs, 1x6 - 405lbs
Bent rows - 1x8 - 225lbs, 1x6 - 315lbs, 1x4 - 365lbs, 1x8 - 225lbs
T-bar rows - 1x10 - 90lbs, 1x10 - 110lbs (I hate this T-bar row. It puts you at a very awkward angle, next week I may substitute an exercise for this)
Pull downs behind the neck - 2x12 - 140lbs
Close grip pull downs - 2x12 - 170lbs
Seated Row - 2x12 - 180lbs
Incline dumbbell row - 2x12 - 50lbs
Hammer curls - 1x10 - 40lbs, 1x6 - 80lbs, 1x8 - 60lbs
Reverse curls - 2x10 - 85lbs
Wrist curls - 3x20 - 115lbs
Wrist twists - 3x15 - 35lbs
My shoulder felt much better today. I felt really strong today; I imagine it's the Megabol-X kicking in. Pumps are great. If I feel this strong next week I may try for 500lbs on the dead lift, I nearly tried for it today but was a little hesitant. All in all a better sense of well being today.
Tomorrow, leg day, I can't wait!
Bigger by the Day,