Intense is the only word I can use to describe this workout. Energy was great, strength and stamina were awesome, and HIIT was brutal but whatever it takes to be ready come november 1st and 15th, i will do it.
Changed form on side raises, i used to curl my wrists down with the weight as I came up but found that if I keep my wrist straight throughout the entire rep, my delts get a deep burning sensation.
Wide Grip Lat Pulldowns - 90/14, 95/12, 110/10, 115/8, 125/7
Bent Rows - 135/10, 160/8/8/8, 115/15 (drop set)
Rope Pulldowns - 105/12/12/12, 75/5, 45/8 (burn out)
DB Shoulder Press - 35/12, 50/10, 55/8, 70/6
DB Side Laterals - 15/10/10/10/10, 10/5, 5/6 (burn out)
Side Cable Crunches - 40 lb/30/30
Standing Side Cable Twists - 30 lb/30/30
HIIT! on recumbent bike 5 min warm up @ level 3, 10 sprints @ level 10, 3 min cool down @ level 3
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