8 Aug 2013

15:00 + 5:00 treadmill 1.11 miles

Machine Shrugs

   3x12x205 1x7x255
Nautilus Lat Pull
   1x10x90 1x10x100 1x10x110 1x7x110
Bent Over DB Row
   2x10x30 1x10x32.5
Machine Back Extensions
   2x12x160 1x12x215

13:52 + 3:00 Bike - Level 5 - 3.65 miles

Post Workout Meal:  3 Egg Beaters and 2 slices of white toast

Tonight was back night. I inadvertently gave my back last week off as I couldn't make it for my back session. It let me know this week but it's going to be a good thing.

I love seeing the slope develop on my traps

On the machine shrugs I went significantly higher in both the average weight and the max set. I could really see the swelling between each set. The biggest limitation I had, however, was in terms of grip strength. I've never held that much weight on my own before, so this was definitely a surprise to my hands and fingers. Of course, a month ago I would not have dated to push such weights.  As for the bent over dumbbell rows, I increase the weight tonight for the first time. I will need to go slow as I can feel my heart rate surge when I do these independent exercises. 

I think I am going to add an exercise to the back routine next week. It will probably be another trapezius exercise as my lats/mid-back are getting 2 blasts with the pull-downs and rows. That, of course, will depend on how I evaluate things in the coming days. 

I love seeing the the swelling between sets. It's a little like getting a sneak peak at what can be achieved.  I also happen to like Egg Beaters.  I would have thought having to eat them at least 3 times a week would be a drag (as it is very lean protein), but I actually enjoy it.