View Workout (Aaron Lin)
Passing on knowledge
July 29, 2013 (Afternoon)
Exercise Type: Weights
Comments:
Today is pull day. I wanted to deadlift a little differently, to get a better grasp on good form, keeping the back straight and all. so i did lighter weight to begin with like 135, 225 to begin with. i find that using the elliott hulse way of DLs, 225 is difficult at the start. 275 was i feel like when my form began to change. i then did 305 and then 310lbs. almost at 3 plates. 310 was def hard to pick up. i did 3 reps of touch and go and that wasnt too bad. at the end of that i actually also did some sumo deadlifts. its interesting. 225 wasnt too bad but lift off was slightly difficult. i think ill incorporate some sumo's each time at the end.
bent over rows. i thnking about switching bent over row to hypertrophy day and doing tbars after DLs, since its actually easier to control the movement when arms are fatigued.
did 4x10 with 185. late reps are difficult to control and contract with. but earlier reps are decent and quality. i'd like to do 3x8 with 190 next time, should be pretty good if im fresh.
pull ups. def improving in this area now, did 4x8 and it was much easier to handle than a few weeks ago. i think i should think more about better form on this one and control the movement slightly more.
i did the reverse grip pull down machine. just to get some contractions on my lats but that machine surprisingly stressed my rotator cuffs.
did some 20 rep shrugs with 55lbs, really tried to feel the traps squeezing. i hate doing shrugs they just feel like shit. that means i gotta do more of it, right? lol
did 4 sets of abs today. rackin' up the volume here.
curls. used the adjustable ez bar. that shit cant weigh more than like 10lbs. maybe 15. maybe. so when i loaded up 50lbs of plates it was probably 60-65lbs. but i did sets of 10 and really got the biceps burning. 4 sets. then drop setted to some dumbbell curls.
fluctuations aside i think my bodyweight is def dropping now, which means the cut is working. i tend to hit around 155lbs more often in the morning, and i def look like im leaning out more in the mirror.
after my lift i gave my friend a tutorial on lifting. i wrote a program for him, and taught him the different exercises. took 40min somehow, it went by really quick. thats what i like to do i guess.