Routine A-Day 3-Back & Shoulders (4)

Last workout in "A" land before transitioning to B.

Gym: New York Sports Club; Englewood, NJ

Underhand Lat Pulldown
3 warms
170 lbs. x 6 reps.
170 lbs. x 6 reps.
170 lbs. x 5 reps.

T-Bar Row
2 warms
155 lbs. x 10 reps
165 lbs. x 10 reps.
175 lbs. x 10 reps.

Pyramid'd up in weight with each set. Heavier than the last go around.

Dumbbell Deads
1 warm
65 lbs. x 10 reps.
70 lbs. x 10 reps.

I felt better heading into this exercise this time. As such, went back to 70 lbs. for my last working set.

Dumbbell Press
2 warms
65 lbs. x 6 reps.
70 lbs. x 6 reps.
70 lbs. x 5 reps.

Hit the same rep ranges and lifted the same amount of weight here.

Front Raise-dumbbells/Seated Lateral Raises-Superset
15 lbs. x 12 reps/15 lbs. x 12 reps
15 lbs. x 12 reps/15 lbs. x 12 reps
15 lbs. x 12 reps/15 lbs. x 12 reps

Great burn!

Crunch
15 reps. (no cramping/stiffening)
12 reps. (cramped here some)
15 reps. (not too bad here...residual cramp)

So, here's some progress. This is what happens when you don't train ABS at all for a very long time! Getting there!

Cardio

30 minutes on the Spin Bike.

Great workout!