March 15, 2011 @ 6:15 am (Tuesday)

Today was my first real workout in 6 days. Unfortunately the demands of a busy office and a packed schedule have made this past week’s performance in the gym a bit lack-luster. Perseverance in spite of difficult circumstances is an admiral trait, and I still made it a couple times last week for short/partial workouts.

Exercise 1: Traditional Pull Ups (wide grip) for 3 sets– rest period between sets: as needed (2-3 minutes)
Set 1: 8 @ bodyweight
Set 2: 9@ bodyweight
Set 3: 5 @ 25 (you’ll need a special dip belt to safely add weight)

Exercise 2: Hammer Strength Pull Downs for 4 sets– rest period between sets: as needed (2-3 minutes)
Set 1: 10 @ 180
Set 2: 9 @ 180
Set 3: 8 @ 180 *
Set 4: 9 @ 160 *
*spotter on last rep

Exercise 3: Cable Low Rows for 3 sets– rest period between sets: as needed (2-3 minutes)
Set 1: 10 @ 140
Set 2: 12 @ 160
Set 3: 9 @ 180 * spotter on last rep
Legend: Set #:reps @ lbs. For example, if I log “Set 1: 10 @ 40 lbs” it means 10 (reps) with 40 (lbs) of weight or resistance

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