Sorry for the delay with part two of the update.. no phone or internet when I got home last night. That will be fixed up this evening..
Day 4: Back and Shoulders Hypertrophy
Got up dosed my BCAASAA with some Ignite2 and MaxPUMP
Warmup: 5km run
Bent Over Row Speed - 45 seconds rest
185x3
185x3
185x3
185x3
185x3
185x3
- add 5lbs to all sets
Pulldowns (wide grip) - 45 seconds rest
200x12
210x12
220x12
Seated Rows - 45 seconds rest
140x12
140x12
140x10
One Arm Dumbbell Rows - no rest
70x15/15
70x15/15
- next week will increase here as both sets were performed without any pauses.
Close Grip Pull downs (Palms facing) superset with Strechers - no rest
160x20 / 140x20
160x19 / 140x20 - pause on 16
Seated Dumbbell Press - 45 seconds rest
45x15
45x15
- will also increase this weight next week.
Upright Rows superset with Facepulls - no rest
100x10 / 100x15
100x10 / 100x15
Lateral Raises superset with High Pull Low Rows - no rest
20x20 / 50x12
20x20 / 50x12
Great workout, felt in the zone.
Used a sample of Mr Hyde preworkout, was pretty decent.
Day 4: Back and Shoulders Hypertrophy
Got up dosed my BCAASAA with some Ignite2 and MaxPUMP
Warmup: 5km run
Bent Over Row Speed - 45 seconds rest
185x3
185x3
185x3
185x3
185x3
185x3
- add 5lbs to all sets
Pulldowns (wide grip) - 45 seconds rest
200x12
210x12
220x12
Seated Rows - 45 seconds rest
140x12
140x12
140x10
One Arm Dumbbell Rows - no rest
70x15/15
70x15/15
- next week will increase here as both sets were performed without any pauses.
Close Grip Pull downs (Palms facing) superset with Strechers - no rest
160x20 / 140x20
160x19 / 140x20 - pause on 16
Seated Dumbbell Press - 45 seconds rest
45x15
45x15
- will also increase this weight next week.
Upright Rows superset with Facepulls - no rest
100x10 / 100x15
100x10 / 100x15
Lateral Raises superset with High Pull Low Rows - no rest
20x20 / 50x12
20x20 / 50x12
Great workout, felt in the zone.
Used a sample of Mr Hyde preworkout, was pretty decent.