So I go into the gym, Eminem and Royce Da 5'9" bumpin through the Beats, getting my adrenaline pumping. I start with the Iso- pull down machine.
Warm up set is 1 45lbs plate on each arm, 20 reps.
Then I put another plate on each arm, now I have 90lbs on each. 2 sets of 10.
Obviously since 90 pounds is just 10 off of 100 each arm I put the extra 10 pound plate on each arm. Pump out a 3 more sets of 10 reps.
Now that I have lost myself in my music and am feeling a pump from the Con-Crete Creatine I popped an hour before, I move to the Iso-lateral row machine.
1 set is 90lbs each arm,
2nd/3rd is 100lbs each arm, still getting 10 reps so I decide to add more weight so my reps will drop and I'll get that burn that makes sweat pop out all over your body!
4th-6th sets are at 115lbs each arms, 30 second rest between each set. 4th I get 9 reps, 5th I get 7 reps and the 6th set I get 5 reps.
With my goal accomplished I walk into the free weight room and catch myself in the mirror (yes, we all look at ourselves in the mirror at the gym, its why we are there in the first place, right?) The sudden thought hits me...I should do Triceps! I havent done 21's in awhile or over head extension!
21's 60lbs E-Z bar 3 sets
Overhead Extension
60lbs E-Z bar 3 sets of 10
I alternated Overhead Extension with Shoulder press. Light weight 35lbs 15 reps 3 sets
Alternated with Double crunch on the flat bench. Did a total of 3x15
Last but not least I moved to dips, leg raises and pull ups.
4x15 of each. 30sec rest at the end of each set.
After achieving a nice pump and a little over an hour at the gym I had to go see a client and give a session.
All in all today was a good workout day. My client was even brave enough to hold the pads while I did a few combo's! Yes she currently holds the SFN belt for Lil' Sav!
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