Wednesday September 20 My standard day with the trainer and he must have been to some new classes because he had new cable exercises for me to do. They were good exercises but more isolation work than I usually. It was after we hit all the important work. I started on the elipitical with 2 min WU 20 minutes of HIIT(1m 8MPH+1m 5 mph+) then a 3 min CD.
All exercises done in single sets with 2 minutes rest in between
Bench Press 24@135# 5@225# 5@225# 5@225# 5@225#*
Swiss Ball Seated Shoulder Press 12@45# 12@45# 12@45#
Lat Pulls WG 12@112.5# 12@125# 12@125#
Bicep Pulldowns on Bench ** 12@100# 12@110# 12@120#
Assisted Dips 12@50# 12@50# 12@50#
Push Downs Freemotion Cable 12@65# 12@65# 12@65#
Cable Flys Freemotion 12@70# 12@70#
* Trainer assisted on last 2 lifts of the 225# sets
** Lying on your back you grab a ez curl cable bar set above your head, with elbows back you curl the bar down until it touches your forehead. Interesting exercise really hit the Bi's.
I know it is a lot of isolation stuff but it is also a longer workout than I normally do. He always has my arms sore for the next day.
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