Today felt great! It was hard to get things started but once I did I had a pretty good workout.
15 minutes Stairmaster (228 calories)
30 minutes Elliptical (388 calories)
5-minute warm up on rower
Standing Cable Single-Arm Row - 6 sets (12/10/8/6/6/25). Pull and squeeze the shoulder bladed together with minimal trunk rotation. On set 6, drop the weight just below where you started with set 1 for 25 reps.
Hammer Strength Low Row Machine - 6 sets (12/10/8/6/6/25). Same technique as above.
Bent Over Barbell Row - 5 sets (12/12/10/10/8). Not heavy, focus on the squeeze at the top and control the eccentric.
Neutral Grip Lat Pulldown - 6 sets (12/10/8/6/6/20). Use the 1 1/2 method here. This is where you perform one full repetition then one half repetition (the bottom half). Each one and one half reps counts as ONE. Drop the weight on the last set and rep it out, still using the 1 1/2 method.
Pullups - 5 sets (8/8/8/8/8). Strict pullups, no kipping.
Seated Dumbbell Curl - 10 sets (15/12/12/12/10/10/10/8/8/8). Also use the 1 1/2 method here. Complete one full curl then stop halfway down and curl up again for a half rep. Each one and one half reps counts as ONE. Drop the weight on the last set and rep it out, still using the 1 1/2 method.
Preacher Curl Machine - 5 sets (15/12/10/8/25). Use the mid-pause method here. With every concentric AND eccentric contraction, pause briefly (1-2 seconds) in the middle of each repetition (that means pause in the middle going up and pause in the middle going down). On the last set, drop the weight down but continue using the mid-pause method.
Barbell Wrist Curl - 5 sets (20/20/20/20/20). Nothing fancy, just get maximum extension in the wrists.
Dumbbell Wrist Twists - 5 sets (20/20/20/20/20). With your forearm supported on a flat bench and holding onto a dumbbell over the edge, rotate your wrist (and the dumbbell) as close to 180 degrees as possible in a controlled manner.
I finished with a little shoulder PT work and that was it. Thanks for reading.
Joe "Yu Yevon" King