Strength Session - Back & Abs
Tyler came over and we did a back focused strength training workout (with some other random stuff thrown in).
- 10 pull ups (4,3,2,1… can’t do 10 straight yet!)
- 4×12 @ 60lbs Wide bar lat pull downs
- 1×25 @ 25lbs, 3×20@35lbs one arm dumb bell rows
- 4×12 @ 60 lbs wide grip D-bar seated rows
- 4×12 @ 60 lbs narrow grip/V-handle seated rows
- 15 dips,3 dips + 30lbs weight belt, 2×10 dips– Tyler wanted me to do dips with “half the difference of our body weight” to prove that his inability to do dips at my pace was because I was so light compared to him…. hmmmmmm
- 2×15 tilted dips - our dip bar can be adjusted to an angle, the effect for me was that the dips hit my shoulders and upper back a little more
Then we did Drizzit’s killer ab workout:
- 10 crunches
- 10 each side bicycle crunches
- 10 each side sit-up cross toe touches
- 10 each side leg to arm arcs
- 10 each straight sit ups
- 10 wide windshield wipers + 10 narrow windshield wipers
- 10 v-ups
My back was feeling it!
Workout:
- Type: Strength Training
- Date: 01/28/2008
- Time: 21:00:00
- Total Time: 1:00:00.00
Filed under: Strength Training |
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5 Comments: :
Strength Session - Back & Abs
February 1st, 2008 8:56 am
twixism says:
Hey thanks for the welcome… i think I’m gonna like it here
And yes, athletes are artists… it’s a beautiful thing what they do.
February 2nd, 2008 8:56 am
lexi says:
i know, i know. that whole recovery thing. intellectually i KNOW it, it’s just so hard for me to actually follow through with it. and the best part about it is, i work in healthcare, and work on athletes all the time, and constantly have to tell them about recovery time… ha, i should maybe listen to myself one of these days… but really, i AM trying to learn here and be good…
hope you’re feeling better! and your strength-training looks like a good one for when i’m allowed to lift again (had back surgery 9 months ago, and am still not supposed to lift heavier than 20lbs… ugh) and i love the abs, will have to try that set.
have a great weekend, cheers!
February 4th, 2008 9:34 am
popocatepe says:
Hi Brad. Thanks for the welcome and good luck getting into the Ironman competition. Oh yeah, as soon as I get into the gym again(that’s about in a week or so), I am going to steal that killer ab workout from you. See ya.
February 5th, 2008 6:38 am
tomekpolak says:
Hi Brad!
Sure, there are many triathlons in Brazil. This one is the most famous : http://www.ironmanbrasil.com.br/eng/default.asp
February 5th, 2008 10:24 am
milestogo says:
thats a serious back workout. I’ve been reading a lot about the benefits of the inverted row similar muscle groups to the 1 arm dumbell row (middle trap). Did you do any of those as supersets? Seems like the perfect group for that.
The picture on my header is from the “center of the universe” in the coyote buttes near Paria AZ. Probably one of the most amazing areas I have ever seen in my life. You should check it out.