25th of February 2019
Today is the 8th day in my 8 week challenge and the program called for Back day.
I went and started off the workout with some stretching for the back muscles to get most of the motion back so I can fully lengthen and shorten them during the sets, and also some stretches for the chest and biceps so I can fully contract my back muscles and have better posture.
My first exercise was a plate loaded high row machine, I did a few warmup sets to get my back muscles working and then I did 1 working set with 35kg a side for 10 reps.
My second exercise was over at the cable machines where I did a close grip pulldown, 1 warmup set with 30kg and 1 working set with 45kg for 9 reps.
My third exercise was a chest supported t-bar row where I did 1 warmup with 20kg and 1 working set with 30kg for 10 reps
The fourth exercise was a plate loaded row machine where I used a close grip, 1 warmup with 30kg a side and 1 working set with 40kg a side for 10 reps.
The fifth and final exercise was a plate loaded low row machine, 1 warmup with 20kg a side, and 1 working set with 35kg a side for 8 reps.
This workout I Pb's (person best) on the first 4 exercises for 1-2 extra rest from last week which is making me stronger, and the more weight I can lift means the bigger the muscle will be once its rebuilt.
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