Friday, November 18, 2011

11-18-11 DOUBLE TRAINING DAY

I was off a training day again.  I also was taking my wife to see Breaking Dawn, so I decided to get an early and late workout in.  Here's what happened:
 
MORNING WORKOUT:
 
Incline Bench w/15lbs. Chains
150 x 12, 170 x 10, 185 x 8, 205 x 3
 
Lateral Raises supersetted with Pull Ups
3 sets of 12 - superset - 3 sets of 6
 
Pull Overs supersetted with Pull Ups
3 sets of 12 - superset - 3 sets of 6
 
Barbell Curls supersetted with Pull Ups
3 sets of 10 - superset - 3 sets of 6
 
Dips supersetted with Pull Ups
3 sets of 15 - superset - 3 sets of 3
 
EVENING WORKOUT:
 
Speed Dead Lifts(30 sec. Rest) supersetted with Upright Rows
6 sets of 3 @ 275 - superset - 3 sets of 8
4 sets of 3 @ 295 - superset - 2 sets of 8
 
 
WORKOUT SUMMARY:
Not sure if I will do this again, but the Speed Deads were a great way to get through the dead lifts.  I didn't use a belt and I feel great.  My back is going to get a lot stronger this way.
 
Keep Moving Foreward,
Miller
 
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