View Workout (Aaron Lin)
all eyes on me
May 8, 2013 (Morning)
Exercise Type: Weights
Comments:
Back and tri day alone.
Bent over rows. 1x10 or 12 with 135 as a warmup set. then 3x10 with 150lbs working sets. then a back off set with 135lbs. legs were kind of shaking, lower back a little sore from the bent over position. got some ok activation of the upper/middle back.
Dips. couldnt find the 55lb dummbell so straped on the 60lb dumbbell and got 4x10. then dropped down to 45lbs for a set of 12. then 2x15 with 25lbs, incorporating rest pauses at 12. Then a set of bodyweight only for 22 reps, just like last week.
lat pulldowns. did fully 3x8 with 150lbs, then did a dropset of 150-120 for the 4th set. 5th set was a 130-100-90-70-60 NOS set. got the lats rpetty good.
instead of bench dips, did some lying overhead barbell extensions with 30lbs. targetted the tris pretty well. teyre actually sore now.
Tbars. 75lbs, did either 3 or 4x10 slow reps, squeezing the back really activating the back. then a dropset 75-45.
rope tricep pulls superset with reverse flyes. 37.5lbs and 17.5lbs. 4 sets of 10/12. last set was a NOS/drop. good stuff for both
4x12 with 50lbs for one armed rows. did it wihout a bench today, just using the weight rack for support. last set was actually 45lbs since some asshole stole the 50lbs while i went to the water fountain. got the best back/lat activation on the first set though