My lower back is still aching after yesterdays strength deadlift / clean superset, but I thought I'd work on my back today so that it all aches at once and then has the rest of the week to rest.
Tuesday 20th January 2009
Aim: Back Hypertrophy
11:10am: Trip to work
| Exercise | Sets | Reps | Rest | Record |
|---|---|---|---|---|
| Cycle | n/a | 29mins | n/a | 9km moderate intensity |
1pm: Main Workout
| Exercise | Sets | Reps | Rest | Record |
|---|---|---|---|---|
| Bent Over Row | 4 | 8 | 1 min | 60kg, 70kg, 70kg, 70kg |
| SB Inverted Row* | 3 | To Failure | 1 min | 12, 10, 12 |
| Single Arm Reverse Cable Flye | 3 | 12, 10, 8 | Superset | 17.5kg, 22.kg, 27.5kg |
| Lat Pulldown | 3 | 12, 10, 8 | 1 min | 50kg, 60kg, 70kg |
| Seated Row | 3 | 12 | 1 min | 45kg, 55kg, 65kg |
| Reverse Bench Row | 3 | 12, 10, 8 | 1 min | 30kg, 40kg, 50kg |
*Performing an inverted row whilst your feet are on a stability ball. Very hard.
5:45pm: Teaching Spin Class
| Exercise | Sets | Reps | Rest | Record |
|---|---|---|---|---|
| Spin | n/a | 45mins | n/a | High intensity intervals (Gerchler Fartlek) |
10:00pm: Trip home from work
| Exercise | Sets | Reps | Rest | Record |
|---|---|---|---|---|
| Cycle | n/a | 25mins | n/a | 9km moderate / high intensity |
All in all, a knackering day considering the amount of high intensity work, but it feels good.
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Andy Who?
- Andy Whitehead
- http://www.andywhitehead.com, it's all on there. You need know no more.
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