Well, here's my bit for today which included back and abs. Took about 2 1/2 hours for the whole thing which is definitely a bit long if not too long but I included a trap exercise along with the 4 back exercises. If anyone has any comments, critiques they want to say, shoot! I'm always looking for improvements.

Tuesday, January 23/2007

First, stretched back muscles. Then worked the back first.

Back Exercises(60 second rest between each set and exercise)

1) One-hand Pull-ups: 4 sets= 1 set: 8 reps(right) 2 set: 8 reps(left) 3 set: 8 reps(both sides) 4 set: 8 reps(both sides)

2) Full-for-range Back Pullback: 4 sets= 1 set: 12 reps/75 lbs. 2 set: 10 reps/90 lbs. 3 set: 10 reps/90 lbs. 4 set: 8 reps/105 lbs.

3) Upright Barbell Row: 4 sets= 1 set: 12 reps/65 lbs. 2 set: 12 reps/65 lbs. 3 set: 8 reps/70 lbs. 4 set:  10 reps/65 lbs. (I lowered the weight and reps due to a flaw in the way I was lifting thanks to a friend who pointed it out, so now it's harder but a bit more correct.)

4) Stiff-legged Deadlifts: 4 sets= 1 set: 12 reps/ 75 lbs. 2 set: 10 reps/85 lbs. 3 set: 10 reps/85 lbs. 4 set: 8 reps/90 lbs.

5) Bent-over Two-arm Long Bar Row: 4 sets= 1 set: 12 reps/115 lbs. 2 set: 10 reps/130 lbs. 3 set: 10 reps/130 lbs. 4 set: 8 reps/145 lbs.

Ab Exercises(Rest varies)

1) Decline Crunches with Ball: 4 sets= 15 reps per set (No rest between sets)

2) Frog-kicks: 4 sets = 1 set: 12 reps, 2 set: 10 reps, 3 set: 11 reps, 4 set: 8 reps (30 second rest between sets)

3) Crunches on Floor: 4 sets= 15 reps per set(No rest between sets)

4) Leg Raises on Floor with Ball: 4 sets= 15 reps per set(No rest in between sets)

Stretched back after the ab exercises and drank a protein shake. That pretty well sums it up for the day.