I had a great Back, Biceps and Light Glutes workout this morning. I didn't have time for any HIIT so no HIIT anymore until after my next CN.
BB Bent Over Rows
Set 1 - 55lbs x 12 reps - good weight - pulling from upper back
Set 2 -55lbs x 12 reps - might could add more weights
Set 3 - 60lbs x 10 reps - last 2 reps felt hard but might be able to push 2 more
Seated Cable Rows
Set 1 - 20lbs x 12- might be able to pull more weights
Set 2 - 27.5lbs x 8 - might a bit too much - couldn't quite pull close to chest
Set 3 - 20lbs x 12 - better ROM & got good tensions
Close Grip Pull Ups (from standing)
Set 1 - 3 reps (2 from half hanging)
Set 2 - 4 reps - last rep didn't quite get chin passed bar - halfway up
Set 3 - 4 reps - last reps was hard
Set 4 - 4 reps - same
DB Hammer Curls
Set 1 - 10lbs x 10 reps - last 2 reps quite hard - focused on aggressive tempo w/out momentum
Set 2 - 10lbs x 10 reps - still had 2 more reps in tank
Set 3 - 10lbs x 10 reps
Standing Cable Hip Abduction
Set 1-3 - 7.5 lbs x 12-15 reps - standing left leg had more balance
Standing Cable Leg Raise (back kick)
Set 1-3 -7.5lbs x 15 reps - standing legs felt tired after a while (resting only switching sides)
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