Tuesday
Today's Training - Today was cardio only day. Lately I've been liking the idea of going until I get 9 miles instead of 16 minutes. I was on Level 16 today and it took me 16:29 to get 9 miles. that's better than last time. Once I can get it in under 16, I'll start shooting for 9.5
Wednesday
Today's Training - Back
Another Great Back Day!
Pullovers - 200 x4
Hammer Pulldowns - 210 x 4
BB Rows - 275 x 7
Cable Rows (pictured) - 160 x 5
Rear Delt Raises - 45 x 10
Back Extensions - 85 x 6
Deadlifts - 345 x 6
Cable Rows
Cable Rows are a great exercise. There are a few different way to do them, but I prefer to use the wider, overhand grip and bring the bar up towards my chest as opposed to going toward my belly (like a BB rows). Bringing the weight up higher works the rhomboids, traps and overall upper back, which get neglected a bit in BB rows. Also, I'm careful not to use momentum or my legs to move the weight. I focus on using a weight that I can feel my back using and that I can pause at my chest for a count.
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