View Workout (Aaron Lin)
#YOLO
May 29, 2013 (Morning)
Exercise Type: Weights
Comments:
Dad woke me up at like 645 but i passed right the fuckout. then it took me til like 1030 to get up, *sigh*. wasnt completely in the mood to go to the gym but i had to, so i decided to go full #YOLO on the preworkout. Took a scoop of Craze (heaping), then took a scoop of NO-Xplode which i havent used for like 2-3 weeks. and then right before leaving i got a scoop of C4. All set.
Bent over rows. i was planning to do 160lbs to go at a slow&steady progression, but i fucked up on bar math and loaded up 165lbs (YOLO again). went for 4x10. but ended up doing like 2x10 and 2x12 i think cuz it felt good and i wanted to really feel the contractions. and contractions i felt well.
onto dips. holy mother of god. i was brutally strong on this one today. last week's 4x8 at 230lbs on the machine was tough to handle like i was floating outta my seat. but today i did 5x10 with approx 1:30 rest and that was easy at 230lbs. then dropped to 190 for 2 sets of 12. then 150 for 3 sets of 15. last set was 20reps with a R/P. that was 10 sets, solid, strong, powerful.
Latpulldowns. i really hate the rubberized grip.warmed up the lats and bi's. slapped on 160lbs on the stack. and aimed for 4x8. 3x8 went well. just pure rage. last rep on set 3 was a bit iffy. then 4th set was like a 6.5/1.5 r/p. probably would have done better if the grip wasnt so freakin stupid. then a NOS set at 137.5-100-85-70-55. the last 2 drops got so easy that it didnt feel like i was pulling any weight. MMC wasnt 100% on this today but i guess i was going more for power. ill focus on working the muscle more next week.
skullcrushers. 4x12 with 45lbs ez curl bar. 1min-ish rest. felt pretty good. good tri burn.
1 arm row. 4x10 w/ 60lbs. overall the contractions were better in every set today. but i still have issues w/ MMC on the right side compared to the left. i just dont seem to be pulling with the right form or contracting correctly to feel the right lat, even though in the mirror my form looks just fine.
overhead tricep dumbbell extensions. after experimenting i foudn that 20lbs was good. it was wierd b/c i wasnt feeling the burn in the triceps even though they startd to fail on the later reps. i still think this is more effective than rope extensions though cuz i could use my other arm to assist and then focus on the eccentric which did in fact burn. did like 3x10
Vbar rows pre-exhausted superset by reverse flyes.
First set was just straight 10 reps w/ 80lbs on the vbar. awesome contractions. then the second set i got 17.5 dbs and did 10 flys, then 10 rows and same for the next 3 sets. last set dropsetted to 50lbs and repped about 8 more. great great activation of almost the whole upper back and lats. just the position though was brutal on my mid/upper erectors, even with a belt on. but its all good. getting a stronger lower back simultaneously. even felt a bit sore in the traps to an extent.
this was again, one of the best back and tricep days ive had. i look forward to it next week in veale.