Friday, 9 March 2012
Virtual Deadlift routine (?)
45 min., 97kg
Ski machine: 10 min., 3 min., 3 min.
Ab pulldown: 30, 28, 26, 30 @ 45.5kg, 50kg, 54.5kg, 50kg
Cable pushdown: 15, 15, 15 @ 31.5kg, 36kg, 41kg
bb shrug: 12, 12, 6, 10 @ 100kg, 110kg, 120kg, 110kg
[I ended each set with a 5-10 second iso hold to "zap" my forearms a bit.]
db pullover: 18, 18, 18, 18 @ 18kg, 20.5kg, 22.5kg, 25kg
* * *
Went on a whim after work. Felt good to "make up" for not doing DL yesterday, namely, by working some key DL muscles (traps, lats, forearms, core, legs). Because the Phys Ed U. "rack rats" were once again on the SQ rack, I improvised and did my shrugs on the incline bench, that is, by standing on the spotter platform and shrugging from the pegs. It was not ideal, but it got the job done.
Extremely tired now. Will most likely be very sore over the next couple of days. Felt great to do pullovers after such a long hiatus. Stay tuned.
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