Workout – 15 October 2009

As with any other Thursdays, I cut back on the intensity on the Precor cross trainer this morning. I should really aim to warm up with 20 minutes instead of the often 25 minutes; oh well start small. Today’s workout was exclusively dedicated to backs.

Here’s a rundown of it:

• Dead lift (0 lbs, 10 lbs, 20 lbs, 30 lbs, 40 lbs)
• BW wide grip chin up/pull up (3 sets)
• Nautilus wide grip pull down (30 lbs, 35 lbs, 40 lbs, 40 lbs)
• Incline lateral pull back (0 lbs, 10 lbs, 15 lbs, 17.5 lbs, 20 lbs)
• Seated row (50 lbs, 60 lbs, 70 lbs, 70 lbs)
• Single arm row (20 lbs, 25 lbs, 25 lbs, 25 lbs)
• Supersets of: Upper back row (4 sets of 30 lbs) and Cross cable pull back (4 sets of 1 bar)