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Monday March 24th, 2009

posted Mar 24, 2009, 9:34 AM by Chase Vaughan   [ updated Mar 24, 2009, 9:50 AM ]
Okay, okay, okay. I DID workout last friday, but I didn't write it down, and now I've forgotten it entirely, but rest assured: it was good! Except that I couldn't work my shoulders because I had pulled it the day before doing bent over rows. If you notice, today, I tried to choose back exercises that involved my shoulder as little as possible, and I'm feeling a lot better. The 25th is a leg/shoulder day, so we'll see just how healed up I am then.

However, I didn't run on Saturday, which I'm sure is going to make Wednesday an maligned witch of a run.

  • Superset #1
    • Chambered Bent Over Rows
      • 65lbs, 3x15
    • Inclined Dumbbell Press
      • 40lbs/arm 3x15 (It's a good choice.)
  • Superset #2
    • Lateral Wide Grip Pulldown
      • 50lbs, 3x15
    • Inclined Dumbbell Flys
      • 30lbs/arm, 3x15
  • Superset #3
    • Dumbbell Curls
      • 20lbs/arm, 3x15
    • Lying Tricep Extensions
      • 20lbs/arm,  3x15
  • Superset#4
    • Hammer Curls
      • 20lbs/arm, 2x15
      • 15lbs/arm, 1x15 + ~5 hyper curls to burnout  (I think I burned out early because I'm trying to make my movements faster and more stressful.)
    • Tricep Pulldowns
      • 50lbs, 3x15