Wednesday 9/13/06
"NROL" Strength I Workout B with modifications
SuperSet
Barbell Bench Press
135 x 6
155 x 6
185 x 6
205 x 6 x 4 sets
135 x 12
Neutral Grip Pull-up
BW-112 x 10 - assisted pull-up
BW-82 x 10 - assisted pull-up
BW x 6
BW-28 x 6 - assisted pull-up
BW-40 x 6 - assisted pull-up
140 x 15 - Lat pulldown
Push-up ISO hold
60s x 1
45s x 1
Barbell Bent over row
45 x 8
95 x 6
135 x 6
155 x 8
175 x 6 x 2 sets
This was a good and bad workout. I had a Physical Therapy session today and we worked my internal rotators with a ton of volume. When it came to the pull-ups I just didn't have it in me and had to use the assisted pull-up machine, and I cut out the last set of 6.
Bench press stayed exactly the same as last week, which is fine for now. I still am not ready to really push my shoulder on bench press.
I was able to add a significant amount of weight to the bent over rows. Last week I went way too light. A while ago I hurt my back doing bent over rows with bad form, and I think I'm still a little apprehensive about going heavy. I'm really focusing on my form now and getting the weight much closer to my bench, which is where I want to be.
Overall, not a bad workout, but I think next week I'm going to move my PT session to Thursday.
On a side note, I saw 2 other people squatting in my gym tonight. Both using belts, bad form, very little weight and crappy range of motion. But at least they were squatting.
