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- Jun 26, 2003
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FitNotes Workout - Wednesday 4th January 2017
Start Time: ~ 9 : 30 AM (PST)
Hump Day Back Day - All PRs (Even Lat Pulldown!)
Felt good today, I woke up around 7 or 8 AM and slept a full 8 or so hours. This back workout was good, as I hit PR's in all my top sets with each exercise. The lat pull down PR is big for me because I only recently started to feel my lats. Being able to control and feel your lats makes a huge difference in ALL lifts. Just a quick glance at the mental cues that have helped me engage my lats in the big 3:
Bench - tucking in shoulder blades (bending bar into a U shape) and engaging lats makes you more stable which increases your bench
Dead lift - tucking in shoulder blades (protect your armpits as if someone was trying to tickle you) before dead lifting helps increase dead lift and prevent injury
Squat - Grab the bar and pull shoulder blades down (elbows close to body and down) will stabilize and maximize your squat
The lats are a factor in all and when they get stronger? Everything goes up. Hope everyone's workouts are going well!
** Conventional Deadlift **
- 115.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 215.0 lbs x 3 reps
- 265.0 lbs x 3 reps
- 265.0 lbs x 3 reps
- 315.0 lbs x 1 rep
- 315.0 lbs x 1 rep
** Seated hammer str downward row ** (1 armed, alternating)
- 45.0 lbs x 6 reps
- 45.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 225.0 lbs x 2 reps
- 225.0 lbs x 2 reps
** 45 Degree Hyper extension **
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 160.0 lbs x 7 reps
Start Time: ~ 9 : 30 AM (PST)
Hump Day Back Day - All PRs (Even Lat Pulldown!)
Felt good today, I woke up around 7 or 8 AM and slept a full 8 or so hours. This back workout was good, as I hit PR's in all my top sets with each exercise. The lat pull down PR is big for me because I only recently started to feel my lats. Being able to control and feel your lats makes a huge difference in ALL lifts. Just a quick glance at the mental cues that have helped me engage my lats in the big 3:
Bench - tucking in shoulder blades (bending bar into a U shape) and engaging lats makes you more stable which increases your bench
Dead lift - tucking in shoulder blades (protect your armpits as if someone was trying to tickle you) before dead lifting helps increase dead lift and prevent injury
Squat - Grab the bar and pull shoulder blades down (elbows close to body and down) will stabilize and maximize your squat
The lats are a factor in all and when they get stronger? Everything goes up. Hope everyone's workouts are going well!
** Conventional Deadlift **
- 115.0 lbs x 5 reps
- 165.0 lbs x 5 reps
- 215.0 lbs x 3 reps
- 265.0 lbs x 3 reps
- 265.0 lbs x 3 reps
- 315.0 lbs x 1 rep
- 315.0 lbs x 1 rep
** Seated hammer str downward row ** (1 armed, alternating)
- 45.0 lbs x 6 reps
- 45.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 90.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 135.0 lbs x 6 reps
- 180.0 lbs x 4 reps
- 180.0 lbs x 4 reps
- 225.0 lbs x 2 reps
- 225.0 lbs x 2 reps
** 45 Degree Hyper extension **
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
- 1.0 lbs x 12 reps
** Lat Pulldown **
- 85.0 lbs x 8 reps
- 100.0 lbs x 8 reps
- 120.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 160.0 lbs x 7 reps