Monday my legs and groin were still incredibly sore from doing the 20 rep squats on Friday. I didn't want to hit deadlifts with my quads still that sore. Instead, I did one of my girly "back and bi's" workouts where I don't really hit any of the "main" lifts. I even used one of those lat pulldown machines. Of course, I wasn't sure what weight I could do, and had to experiment to figure it all out. I still worked out hard, but I wouldn't say it was a good workout.
Here are my sets.
1/2/12 - Monday
1 Hand Dumbbell Rows - 3 sets
65x8 (warmup)
100x7
100x6
100x5 (grip started to slip left hand)
Super Duper Lat Pulldown Machine - 3 sets
90x8 (warmup)
140x8
180x8
180x8
Standing Dumbell Bicep Curl - 3 sets
40s x 7
45s x 4
40s x 7
I wanted to do deadlifts tonight, but my grips are still sore, especially in my forearms. I may dial it back a bit and do some chest/shoulders for reps at a lighter weight instead. Then Friday my grips will be better and I can deadlift with no problems.
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