I have been up since 3:15 am, so I was a little wired from all the caffeine this morning, as well as pacing the floor...
A1) Close Grip Pulldowns (using V-handle)...(140 lbs)...4 sets of 10 reps...followed by:
A2) Back Hyperextensions......................(Bodyweight)....4 sets of 15 reps....rest 30 sec, repeat
B1) Underhand Pulldowns(palms facing me)...(120 lbs).3 sets of 10 reps...followed by:
B2) Reverse Hyperextension (on Swiss ball)....................3 sets of 15 reps...rest 30 sec, repeat
***Reverse Hypers video: http://www.youtube.com/watch?v=vwLGUUMBWFg
C1) Wide Grip Seated Cable Rows....(130 lbs)..................3 sets of 10 reps...followed by:
C2) 1-legged Stiff Leg Deadlift....(bodyweight).................3 sets of 8 reps (ea. leg)...rest 45 sec.
***Video here: http://www.youtube.com/watch?v=pmw3bppueV0&feature=related
D) 1-Arm Dumbell Rows...(45 lbs-3 sets, 50 lbs on 4th).4 sets of 10-10-10-8 reps
* I'll consume lots of protein today (to aid in recovery), get a massage and take an afternoon nap!
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