W1 Back & W2 Snatch

04/24/14

Workout 1 Back

TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10

Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10

W1: Arms & W2: Chest/Back (light)

01/15/13

Workout 1: Arms
Incline DB Curls (ss w/Tri Db Extension) (30) 15, (35) 10, (40) 10
Triceps DB Extension (30) 12, 12, 12
Preacher 21's (ss w/Overhead DB Extension) (45) 3 sets
Overhead DB Extension (80) 12, (85) 12, (90) 12
Rear Forearm Curls (95) 15, 15, 15, 15
4 rounds of:
Battle Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds

Workout 2: Chest/Back (light)
Pullups (ss w/Pushups) 20, 20, 10
Pushups 20, 20, 20
Cable Rows (ss w/LF Chest Press) (100) 20, 20, 20
LF Chest PRess (180) 20, 20, 20
Straight Arm Pulldown (ss w/Cable Fly) (70) 15, 15, 15
Cable Fly (25) 15, 15, 15

Back, Week 3, Day 17 Y3T

Totally slacking on the diet. My brother has been in town and Papa John's stopped by a couple times too.  

I did a few calf exercises yesterday (4 sets of seated calf raises and standing smith raises, high reps). I also had a pull up contest between myself and one of the other trainers. Here is the back workout from the 17th. The days are off, bad habits are to blame. 

02/17/12 Back

Exercise, Sets, (weight) reps

Wide Grip Pull Ups: 2 sets, 10, 10

Lat Pull Down: 2 drop sets, [(140) 14, (100) 14], [(160) 12, (120) 12]

HS Rows: 2 drop sets, [(290) 12, (240) 9], [(290) 12, (240)]

Dead Lift: 3 sets, (135) 15, (275) 13, 12

Bent over Dumbbell Row: 2 sets, (45) 20, (55) 18

Rear Shrug: 2 sets, (110) 20, 20

Incline Dumbbell Shrug: 2 sets, (50) 16, 12

Back, Week 2, Day 11, Y3T /

Legs are a little sore. Triceps are still really sore.


Week 2 - 02/08/12 - Back: sets, (weight) reps
Warm up, Wide Grip Pull ups: 4 sets, 10 reps
Pull Down (close grip): 3 sets, (140) 14, 14, 12
Bent Barbell Row: 3 sets, (135) 14, (155) 14, 14
Straight Arm Pull Down: 3 sets, (50) 11, (57.5) 14, (50) 12
Hammer Strength Rows: 3 sets, (270) 14, 14, 12