Yesterday was the first day on this new program. Did I tell you about it? I don’t remember. (It’s finals week at school. Half my brain is at work, half at the gym – and I’m not sleeping well.  No reason.  Just a little deprvied so the brain is not working well.)

Monday: Back in morning and triceps, abs, calves in the afternoon

Today: HIIT cardio on step mill before work

Tomorrow: Chest in the am, biceps, abs, calves in the afternoon

Thursday: HIIT cardio in the morning

Friday: Shoulders in the morning, legs in the afternoon (might flip these – I like working legs when I don’t have to watch the clock, but my energy level will be low. Enthusiasm might propel me, though.)

I am coming off a rest week, so I felt strong on some of the early sets, but the reps counts were back up to 8-10, so the working sets didn’t approach my PRs. I also wanted to get 50 pull ups done. I did sets of 5 between sets. That probably kept the weights from getting really heavy, ya think? Added pullovers to the back workout. I really like them.

AM: Back

1/14/13 Barbell Row in Back
5:29:47 AM 45 x 10 5 pull-ups between all sets
5:32:40 AM 65 x 10
5:34:46 AM 85 x 10
5:38:26 AM 95 x 10
5:48:06 AM 105 x 8

1/14/13 Pullovers in Back
5:48:34 AM 15 x 15 DB on decline
5:52:22 AM 25 x 12
6:00:54 AM 30 x 10
6:00:56 AM 30 x 10
6:13:28 AM 30 x 8

1/14/13 Pullups – Assisted in Back – done between sets of rows and pullovers
6:13:53 AM 100 x 5
6:13:56 AM 100 x 5
6:13:58 AM 100 x 5
6:14:00 AM 100 x 5
6:14:03 AM 100 x 5
6:14:05 AM 100 x 5
6:14:07 AM 100 x 5
6:14:10 AM 100 x 5
6:14:16 AM 100 x 5
6:14:19 AM 100 x 5

1/14/13 Pulldowns in Back
6:15:05 AM 60 x 10 Palms facing handle. Pulled to back of head
6:16:13 AM 75 x 10
6:20:42 AM 90 x 10 Form not as good as I would like.
6:25:02 AM 75 x 10

PM: Triceps, Abs, Calves (I never record my abs and calves work.) When I do supersets and log the sets as I do them, they get spread out in this report. Sorry.

1/14/13 Skull Crushers in Triceps
4:11:55 PM 30 x 15
4:11:59 PM 40 x 10
4:14:53 PM 40 x 10
4:19:55 PM 50 x 10

1/14/13 Rope Pushdowns in Triceps
4:31:11 PM 50 x 10
4:31:13 PM 60 x 10

1/14/13 One Arm Tricep Pushdown in Triceps
4:31:34 PM 20 x 5
4:31:39 PM 20 x 5

1/14/13 Triceps Extensions in Triceps
4:31:54 PM 20 x 10

1/14/13 Rope Pushdowns in Triceps
4:34:57 PM 50 x 10

1/14/13 One Arm Tricep Pushdown in Triceps
4:35:07 PM 20 x 10

1/14/13 Triceps Extensions in Triceps
4:35:14 PM 20 x 10

1/14/13 Skull Crushers in Triceps
4:35:21 PM 50 x 10

1/14/13 Triceps Extensions in Triceps
4:35:52 PM 20 x 10

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