Tues, 18SEPT12 – Back, Abs & Cardio

Feeling a little over-trained this week. I lightened my load by 5lbs over last week, and reduced my sets. I concentrated on getting in good quality reps and lifting with perfect form.

I had to split my workout from my cardio. What I did was do the 100 reverse lunges after weights, then came in for a double lunch, while on shift, and finished the treadmill interval.

It hasn’t been mentioned yet, and I’m hoping to put together a post about sets, reps, when to do your cardio and ab exercises, etc. Here’s some advance advice: do abs before your workout, when you’re strongest. Most people leave them as an after-thought. Why do that? We all want 6 pack abs, right?

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Back

Wide grip lat pulldowns: 3 sets x 6-8 reps (85lbs)/Superset with close grip seated rows: 3 sets x 15 reps (65lbs)

Reverse grip lat pulldowns: 3 sets x 10 reps (80lbs)

Single-arm seated cable rows: 3 sets x 6-8 reps (50-55lbs)

Wide grip standing cable high rows 3 sets x 10 reps (115lbs)/Superset with lower back extensions on ball: 3 sets x 10 reps (10lbs)

Abs

Hanging leg raises: 3 sets x 10 reps

Reverse crunches: 2 sets x 30 reps

Cardio

100 reverse lunges

35 min. treadmill – 5 minute warm up then: 3 min jog, 45 sec sprint, 3 min jog, 45 sec sprint until 30 minutes. Last 5 minutes: 8% incline, slow and squeeze butt on each step

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