Sleep Update + Back & Abs!


Man!  What some good quality sleep can do for you!  I have gotten at or just around 7 hours of sleep the last three nights, last night being 7.5!  I felt groggy the last couple of days and new I was still just behind.  Patience…and BAM!  Today I felt so energized!  HAVE TO KEEP THIS UP!  Maybe reach for 8hrs?  10 seems a little far fetched…

Workout:  Back and Abs

This workout was again done in pairs, performing 4 sets of each exercise in a pairing before moving on to the next pair.  Try to have minimal rest in between sets.  Enough time to set up for the next exercises and sip some water.

  • Wide Grip Pull Ups  (Error with the video 😦 )
    • Max reps for only 3 sets
    • My stats:  5, 4, 5
  • Leg Lifts
    • Max reps for only 3 sets
    • My stats:  17, 10, 10
  • Bentover Barbell Row with Underhand Grip  
    • 15 repetitions, 4 sets
    • My stats:  20lbs
  • Close-Grip Seated Row
    • 15 repetitions, 4 sets
    • My stats:  20lbs
  • Straight Arm Pushdown  
    • Drop set:  Aim for 15 repetitions at a higher weight, drop weight when you can no longer execute the exercise properly
    • My stats:  30lbs then 20;  15, 10/5, 7/8, 0/15
  • Back Extension  
    • 15 repetitions, 4 sets
  • Stability Ball Roll Out  
    • 15 repetitions, 4 sets
  • Crunches on Stability Ball, Holding at Top for 2 secs
    • 15 repetitions, 4 sets

Cardio:

  • 30 minutes total, split between:
    • 20 minutes on ATM elliptical
    • 10 minutes on bike (not a spinner)
AMT

AMT Trainer

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5 responses to “Sleep Update + Back & Abs!

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