Wk 6

by: Joe Lyons - November 26th, 2007

Monday Back Rowing Movements

It was a long day at work and I thought it was going to affect my workout, but to my surprise it didn't. We had two others join us today and that raised the intensity a little.

Bent Rows, Deadlifts from the floor (495X4), T-Bar rows, One Arm Rows

Abs and a little stretching

Tuesday Chest

Machine Fly, Incline DB, Incline H/S (triple drop), Decline H/S, Low Cable Fly

Today was a fun, but productive workout. I had the deep tissue burn inside my chest. I did a little stretching at the end.

Calves and 20 min of Cardio to finish

Trained Legs on Wednesday

Wednesday is the day I usually take off. It was really hard to get motivated to get in the gym. My body felt tired from the previous two days lifting, and my lower back was still a little tight from deadlifting on Monday. Once I got to the gym I still almost backed out of the workout. I was doing the third warm up on squats and my knees started to hurt, so I racked the bar, and started to leave. Part of it was I was tired, the other part is that legs are not a weakness for me. In the end I would only be letting down my training partners, so I went back in the rack and continued.

Extensions, Squats (495X6), Leg Press, Leg Curls (RP)

LOTS of stretching to finish things out.

Friday was Shoulders and Back Width

Post Turkey day training went well. I couldn't wait to get in the gym after sitting around all day yesterday watching football.

H/S Press (RP), Wide Grip Uprights, Seated Laterals, One Arm Cable Laterals, One Arm Cable Reverse Fly

Rack Chins, H/S High Row, Underhand Pull Downs

I love the Rack Chins. I forget how well the crunch the lower Lats. We were at a different gym that allowed us to do them a little easier set up.

Saturday Arms

Arms are the body part I need to improve most and they will NOT respond. I've tried everything from twice a week training, high volume training, low volume training, and rest pause training...at the end of the day genetics are frustrating!

Rope Extension (RP), Overhead Dumbbell Extensions, Cable Skull Crushers, One Arm Cable Extensions

St. Bar Cable Curls, Alt DB Curls, H/S Preacher Curls, Reverse Curls

No Calves because one of them is sore.

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