9 hours sleep? WTF... No kids?
Nice workout, Wasme!No G8 last night. Guess now I know what it is like to get spoiled, because last night was a horrible sleep. 4 hours, broken as hell, weird ass dreams. Woke with no desire to workout but of course did.
Workout:
8/27/13
Day 4: Back and Shoulders Hypertrophy
Warmup: 5km run (dosed BCAASAA prior to this run, chased it with Ignite2 and MaxPUMP)
Bent Over Row Speed
155x3
170x3
170x3
170x3
170x3
170x3
Pulldowns (wide grip)
200x12
210x12
220x10
Seated Rows
140x12
140x12
140x10
One Arm Dumbbell Rows
70x15/15
70x15/15
Close Grip Pull downs (Palms facing) superset with Strechers
150x20 / 140x20
150x20 / 140x15
Seated Dumbbell Press
45x15
45x12
Upright Rows superset with Facepulls
100x10 / 100x15
100x10 / 100x15
Lateral Raises superset with High Pull Low Rows
20x20 / 50x12
20x20 / 50x12
Really enjoying the High Low Pulls..
All in all workout went really well. Ignite2 got me out of the 'ugh' mindset. Had a nice pump in my traps/lats by the end. Looking forward to a better sleep this evening.
Will be adding another cardio session this evening (as per norm 8km fast paced walk).