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Old 03-17-2004, 10:04 AM
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

Wednesday: Back, Biceps

Quads are completely recovered and tight today. I won't be able to go to the track this evening. It's snowing here. So I'll do some cardio after my workout.

Back:
Warm-up:
Front wide grip Pull-down 15 x 45# ss w/Pull-over 10 x 15#
same as above
Front wide grip Pull-down 10 x 90# ss w/Pull-over 10 x 25#
7 x 105# ss 10 x 25#
3 x 120# ss 10 x 25#

Pull-ups: medium grip to failure (upper lats)
Pull-ups: medium grip with knees bent, elbows in (lower lats)
Stretch: hanging at bar. (Oops forgot my dip belt. Had husband pull down on me for 1 minute while hanging.)
Chip-ups to failure ss w/Pull-overs 10 x 25#

BB bent over rows ss w/ DB bent over rows as 1 giant set:
No rest in between
6 x 100# ss 10 x 25#
8 x 90# ss 10 x 25#
10 x 70# ss 10 x 20#
stretch: Pull-over 20# for 1 minute

Biceps:
Olympic bar curls
10 x 45#

running the rack w/incline curls: all to almost failure and no rest.
10#, 15#, 20#, 25# couldn't get the 30's this time (they are fried at this point!)

Olympic bar peak curls (slide wt against body to pec, arms close to body, elbows behind in contracted position. Drop shoulders, press elbows tight against body)
All held 5 seconds at peak
8 x 45#
8 x 45#
8 x 45#

Concentration curls w/twist at bottom:
12 x 15#
10 x 15#
10 x 15#
Incline stretch w/ 20# for 1 minute

Cardio: Treadmill
5min warm up at 2.5
6-20min incline 12 at 3.7
21min 11
22 10
23 9
24 8
25 8 w/ extragrated steps at 3.3 till 30 minutes up
26 7
27 6
28 5
29 4
30 3

10 minutes stretching.
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