Phase C
Hybrid workout 3 and 4
Db Rows 50x12 80x8 120x8 120x8 120x8
chins (palms facing away) x8 x8 x8
db shoulder press 30x10 50x8 75x6
rest pause lateral raise 30x8+8 30x8+6
rear lateral raise (leaning) 30x8 30x8
machine rows (Straight bar medium grip) 150x8 PR 160x8 160x8
close grip pulldowns 155x8 155x8 155x8
single Leg extension 105x12 105x12 105x12 105x12
single leg curls 70x8 70x8
single leg lying leg curl 70x5 70x5
seated calf raise 185x8 PR 190x8 190x8
squats 135x10 225x8
Rest time: 30 sec
Gym time: 55min
Total sets: 33
Debrief
I wasn't sure how my back was going to feel. I spent the last 12 hours prior to this workout with a heating pad on my lower back. It was well worth it because my back didn't feel tight and I had limited flexibilty. Decent workout. I didn't do any barbell rows or deads this workout because I didn't feel that comfortable. However I know this will be a small bump in my workout history and I doubt I will lose my back because of it. I did some light squats at the end of my workout. I can tell that my flexibility helps me to get low and even though my lower back was warm I still felt a little shaky at the bottom, so instead of doig parallel squats I hung it up at one set. I'll wont stop my quest for my perfect body even if it does mean I need to alter my workout to get it done.
Hybrid workout 3 and 4
Db Rows 50x12 80x8 120x8 120x8 120x8
chins (palms facing away) x8 x8 x8
db shoulder press 30x10 50x8 75x6
rest pause lateral raise 30x8+8 30x8+6
rear lateral raise (leaning) 30x8 30x8
machine rows (Straight bar medium grip) 150x8 PR 160x8 160x8
close grip pulldowns 155x8 155x8 155x8
single Leg extension 105x12 105x12 105x12 105x12
single leg curls 70x8 70x8
single leg lying leg curl 70x5 70x5
seated calf raise 185x8 PR 190x8 190x8
squats 135x10 225x8
Rest time: 30 sec
Gym time: 55min
Total sets: 33
Debrief
I wasn't sure how my back was going to feel. I spent the last 12 hours prior to this workout with a heating pad on my lower back. It was well worth it because my back didn't feel tight and I had limited flexibilty. Decent workout. I didn't do any barbell rows or deads this workout because I didn't feel that comfortable. However I know this will be a small bump in my workout history and I doubt I will lose my back because of it. I did some light squats at the end of my workout. I can tell that my flexibility helps me to get low and even though my lower back was warm I still felt a little shaky at the bottom, so instead of doig parallel squats I hung it up at one set. I'll wont stop my quest for my perfect body even if it does mean I need to alter my workout to get it done.
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