Tues, 25SEPT12 – Back, Abs & Cardio

I went a little lighter than last week, but still made the workout challenging by really contracting my back on each exercise – I focused on the mind-muscle connection.

This turned out to be a pretty exhausting workout, which I’m quite happy about. I hate going down in weight, but I hate a bad workout even more. As I’ve said time and time again: good form is key. As soon as you lose form on a lift, you lose all benefit of that lift. Therefore, there’s no real point trying to hoist a weight that’s either too heavy for you, or attempt a lift when you don’t have that “connection”.

It makes me cringe when I see people try to lift a too-heavy weight. The only thing that accomplishes is injury.

Give it a shot in your next workout (or this one) – reduce the weight, but slow down the lift. There’s a whole science behind it, called “Time Under Tension”, or TUT. It’s probably worth a post of its own, hmmm…

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Back

Wide grip lat pulldowns: 3 sets x 6-8 reps (75lbs)/Superset with close grip seated rows: 3 sets x 15 reps (45lbs)

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

Single-arm seated cable rows: 3 sets x 6-8 reps (45lbs)/Superset with bent over db row (50lbs) 2 sets x 8 reps

Abs

Done in a circuit:

Hanging leg raises x 10 reps

Barbell swing x 12/side (24 total)

Reverse crunches x 30 reps

Cardio

Came in on a double lunch, so time was tight:

25 minutes 10% incline – slow, long strides and squeeze on each step

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