Wednesday 10th July 2013
DB Pullover 46kg x11x9 (2 mins rest) – Repeated weight from last session, but slowed the eccentric (lowering), focusing on using the Lats as much as possible to avoid it becoming a tricep extension.
Wide-Grip Pulldown 70kg x8, 60kg x10 (2 mins rest) – same as above, slower eccentric.
DB Row To Hip 30kg x12x12 (90s rest) – Technique a bit sloppy on left arm so starting on that side and matching the reps on my right.
– After each set of the above 3 exercises, did oblique hanging knee raises x10 alternating sides to total 30 on each side
Smith Rack Pull 150kg x6 – Went back to doing these heavy, again focus on technique. Still locking out with lower back instead of hips, but getting better!
Prone Rear DB Flye 7kg x15x15x15 (60s rest)
Standing Cable Twist (obliques) 10kg x15x15x15 – alternating sides, no rest, one side straight to another.