A special Wednesday edition of the workout updates.
With Canada Day being tomorrow, I moved my Thursday workout up to Wednesday. Yesterday we worked on legs and core and today we worked on chest, back, shoulders, and arms. I may have trouble washing my hair tomorrow.
We started with a superset of seated rows paired with hanging rows. Seated rows on the hammer machine with 125 pounds on each side. As this is a one handed machine, the other side can't help so there isn't a great way to cheat. The hanging rows consisted of laying under the TRX, grabbing two straps and lifting my own body by using the rowing move. Needless to say, I worked to failure doing both exercises. I needed some spotting on the seated rows and had to take a break during the hanging rows. Not a good start, but I don't mind working to failure as I know where my limits are. Just to finish we did some negative bicep curls with 50 pounds. Seven reps with a count of 7. One set only! Yay! Mainly because my biceps were activated in the 2 rowing exercises.
From there we moved onto some chest exercises with some single arm dumbbell bench presses. After five per side, I then had to hold the other weight at arms length while pressing the other one for another 5 per side. After that, I then did some flys to finish. This was done 3 times with 20 pound dumbbells.
After the chest work we did some shoulder presses (20 pounds), lateral raises (7.5 pounds), and tricep extensions (70 pounds).
To finish the day I did Supermans while laying on the bosu ball and holding a heavy pilates ball in front of me to add some weight to the exercise.
All in all, I think that I had a good day and I feel pretty good tonight. No cardio this week so no workout updates until Tuesday of next week.
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