#cable rows

My Gym Workout – Dec. 28th

Ello, hello, hey fitfam

I hope I am not late for the party, unless it encourages working out and getting all sweaty .. then I can wait another hour until everyone is finished. LOL. Today was another day I managed to make it to the gym, quite earlier this morning due to me getting off work at 8 in the morning. I somehow forgot to wear a bra and so had to drive all the way home to put on one…

I don’t know what is wrong with my energy. Two workouts in a row that I have felt lethargic and unmotivated. I am leaning towards lack of quality sleep. I don’t think I am waking up at night though so perhaps I just keep missing the quality stage 3 and 4 sleep. Side note / rant, two fuckers at the gym were using three machines at once. Lat Pull Down, Cable Row and The Leg Extension. They were doing some retarded looking circuit routine. Fucked up my timing on my workout big time. Guess I need to wake up earlier and beat them there.

Lat pull downs

10 x 80lbs

10 x 100lbs

10 x 120lbs

Dumbbell rows

10 x 30lbs

10 x 40lbs

8 x 50lbs

Cable rows

10 x 100lbs

10 x 120lbs

10 x 140lbs

A little late posting this as I got hung up at work but thankfully I kept the log on my phone. Decent back day. Going to try to work pull up negatives into every workout (at least five) because I have got to get to where I can do 5 pull ups.

Lat pull downs

10 x 80lbs

10 x 100lbs

10 x 120lbs

Cable rows

12 x 80lbs

12 x 120lbs

12 x 120lbs

Pull through

12 x 40lbs

12 x 60lbs

12 x 80lbs

Nautilus mid row

10 x 80lbs

10 x 95lbs

10 x 110lbs

1 mile jog

Training your back right is vital to acquiring a fantastic taper. Hitting those lats as hard as you can will build that wide v-shape look often sought after.

After this workout, you’ll have a lat-spread that would have Bruce Wayne calling you Batman.

Exercise Sets Reps per set1a. Cable Rows 5 10, 8, 6, 8, 10 Superset with: 1b. Wide Grip Pullups 5 Burnout 2. Straight-leg Deadlifts 5 15,…

Bench 45x10x2 95x5 115x5 135x5 155x3 175x3 155x3x7 155x5 Bench (1" above chest) 135x8 165x5 Press (~25s between sets) 95x10-8-4w 4pp  Lat Pulldown (wide grip) 160x8x3 Cable Row 150x8(10?)-8-8 Curls (barbell) 40x12 60x10x4

Squat 45x10 185x5 225x4 255x3 280x2 330x1 335x1 350x1 Cable Rows 90x40-25-20-15