Wednesday February 20, 2013

Woke up feeling stiff and worked over, but wasn’t going to let the day get the best of me. Awesome workout at the gym (loving back day). Challenging day at work. So ready for bed before 9:00 pm.

Workout: Back & High Intensity Cardiovascular

5 Minute Warm up - Run

Lat Pull Down                                                                    14 x 2 x 15, 16 x 12, 16 x 10, 17 x 8

Bent-Over Barbell Row                                                  95 x 12, 115 x 12, 125 x 8, 135 x 8, 135 x 12

Seated Row (V-Bar)                                                        15 x 15, 16 x 12, 17 x 8

BOSA Dumbbell Row                                                      75 x 3 x 12

Lower-Back Hyperextensions                                     25, 2 x 15

Cardio- 25 Min. @ 146 BPM (treadmill intervals, run 3, walk 2)