Chest and Back Workout

I like supersetting Chest and Back. Makes my upper body super pumped and I felt like I worked on a lot of big muscles at once. I got a little hiccup when trying to use 2 machines at once but in the end it was all good.

I chose to do Hammer Iso Lateral Incline Press in place of DB Incline Chest Press because I could go a bit heavier and since it's still close to the day after CN, might as well, right?

For DB Incline Chest Fly, i wish the gym has 12lb DB. 10 lbs is ok but a little bit too light already and I think for Incline Chest Fly, we can't really go too heavy, right? I still have to video this so you can take a look and see if I could actually use more weight. 15lbs was just too heavy and I couldn't even lower my arms down too far to get the stretch at my chest.

Overhand Negative Pull Up practice (assisted w leg) 3 sets of 2-3 reps

BB Pendlay Row / Hyper Ext 20x
45lbsx 12 (vid) warm up
50lbs x 10 - hard last 2 (vid)
50lbs x 10
55lbs x 8 hard last 2 (vid)
55lbsx 8

Prone DB Incline Row / DB Incline Chest Fly
15lbsx15/ 10lbs x 12 (felt light)
20lbs x 10 / 15 lbs x10 ( a bit heavy, couldn't go too low)
20lbs x 10 / 10lbs x 12 ( better ROM)
20lbs x10 / 10lbs x 12

T Row Bar / Hammer Iso Lateral Incline Press
3x25lbsx 10 / 3x22.5lbs x 10

Seated Cable Row / Push ups
4x20lbs x 12 / 4x10 reg push ups

Back & Light Glutes

BB Pendlay Row / V up abs 15x
45lbs x 12- hard last 2
45lbs x10- hard last 2
45lbs x 12- hard last 2

DB One Arm Row (no rest just switching sides) focused on aggressive tempo
20lbs x 12 @each
2x20lbs x 10@each - tough last 2

Seated Cable Row / straight leg bicycle 15x@each
2x20lbsx12
1x20lbsx10

Standing Cable Hip Abduction
3x12.5lbsx15@each

Hanging Knee Raise (rest 1 min)
15x-10x-10x

Standing Cable hip adduction
3x10.5lbsx15@each

Standing Cable back leg raise
1x12.5lbsx 15@each - felt too light
2x14lbsx15@each- good weights

Back, Light Glutes & 15 min steady state cardio on the spin bike

BB bent over row
45x15 - easy
55lbs x 15 - moderate
65lbs x 12 - need to focus evenly pulling- notice imbalances on left/right
55lbs x 12 - felt triceps burn on left?
55lbs x 10 - left side felt weak today

For some reason, my left side couldn't pull as well thus I had to move down the weight back to 55 lbs. When I watched myself in the mirror, I see how my left/right side looked imbalance when pulling back the bar. It's like my right side was doing most of the pulling.

One Arm DB Row
30lbs x 12@each - left felt ok on this
30lbs x 12@each- good set
30lbs x 12@each - good set/struggled last 2

Seated Cable Row
20lbs x 15 - moderate weights
27.5 lbs x 8 - need to pull in more to chest to feel upper back contraction
27.5lbs x 8 - focused on pulling in more
27.5lbs x 8

Standing Cable Hip Abduction
3x 12.5lbs x 15@each

Standing Cable Straight Leg Back Raise
3x 17.5lbs x 15@each

Standing Cable Hip Adduction
7.5lbs x 15@each - too light
9lbs x 15@each - good weight - felt inner thighs burn/ tensions
9lbs x 15@each
9lbs x15@each

15min moderate pace spin bike (#15 resistance)

I was hoping to do 20 minute steady state spin bike, but I ran out of time. Even 15 minutes was quite pushing my time. Good thing the traffic was ok so I still got to work on time.

It was a nice change from an all out HIIT which recently started to make me dreading it.

Back & Light Glutes

BB Bent Over Rows / 45° back extensions
45lbs x 15 - easy
55lbs x 15 - moderate
65lbs x 12 - quite rough set
65lbs x 12 - last 2 quite challenging
65lbs x 12 - same

15x 45 deg back extensions in between sets

Seated Cable Rows / lying down straight leg raises
20lbs x 15 - quite easy
27.5 lbs x 10 - hard esp on left side
27.5lbs x 10 - hard
27.5lbs x 10 - hard

20x lying down straight leg raises in between sets

Standing Cable Hip Abduction
15lbs x 15 @each - too heavy
10lbs x 15 @each - moderate
10lbs x 15@ each

Standing Cable Straight Leg Back Raise
3x 15lbs x 15@each - good weights

Back & Biceps & Light Glutes Workout with Cable Machine

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)