View Workout (Aaron Lin)

Return to Log

Dymatize, welcome to The Stack

April 3, 2013 (Morning)

Exercise Type: Run

Comments:
actually a good running workout for once. 5x3mins at about 80-82 per quarter. the first one was like ehh, its gonna be a long day. second one was better, off the track. third one actually felt good. and the fourth and fifth got easier and easier. lower back was kind of tight because i did deadlifts yesterday and actually didnt even feel as bad as usual. was gonna see jess about it but if it gets better then thats fine. shins didnt bother me. quads, glutes and hammies were sore as hell from leg workout yesterday but the worst part was like just skip with twists or something like that. the running part wasnt even that bad. 6x150s went by pretty quick.
and thank you CoachL for bringing my "potion" to the track haha!






Back and tri's.
3x8 Tbar rows + NOS set with original weight and 4 drops 90-75-65-55-45. Focused on the mindmuscleconnection from the start and really felt it nice in the upper back between the shoulder blades, which are actually a bit sore from indirect use during deadlifts yesterday. Going for sets of 10 with the same weight next week.

Dips. did 3x8 w/ 45lbs, 2x8 w/ 25lbs, set of 15 (10-5 RP) of bodyweight. Felt great. almost felt like i could sense the individual bundles of tricep muscles firing in rapid succession. Repeat w/ sets of 10 next week. go for a fourth set w/ 45lbs.

Lat pulldowns. 3x8 w/ 130lbs, NOS set 120-90-70-60-50. form was breaking down on that 3rd set. forearms didnt burn so bad this time though. felt a lot of tension on the left bicep like it could potentially tear or somethign. gotta be careful there.
go for 3-4 sets of 10 w/ 130 next week.

One armed rows superset with bench dips. 40lbs for rows, tried to focus on the MMC. worked better than usual, but still better on the left than right. easy for form to break down on this. 3x10 for rows and 3x12 for bench dips. had a 25lb plate on my lap because the first set of bodyweight was way too easy. i should prop my legs up on another bench next week. go for 4 sets of both.

Narrow grip pull downs. did 80lbs 3x10 superset with 32.5lb tricep rope pulls. Def felt it in the upper back for pulldowns but really had to think about it a lot and shove with outward intentions. go for 90lbs next. rope pulls were tougher than last week because of the additional bench dips this time.

machine row superset with reverse flys. 3x10 w/ 45lb and 15lbs. this was a great combo. point the chest upward on the rows and really got good back contractions. then the reverse flys added additional burn it was really satisfying. go 3x10 w/ 50lbs each side. add an extra set of flys.