Day 18

Backity back! All in all, I think this was one of my weakest workouts--sometimes you just don't feel it. Today was one of those days.

Exercise 1 (warm up)

• Back Extensions - 130 Ibs (machine), 10-12-15 reps/set

Superset 1

• Close Grip Pulldown - 60 Ibs (cable), 10-12-15 reps/set
• One Arm Standing High Row - 30 Ibs (cable), 10-12-15 reps/set

Superset 2

• Pullovers - 30 Ibs (cable), 10-12-15 reps/set
• Shrugs - 60 Ibs (cable), 10-12-15 reps/set

Superset 3

• Seated Shoulder External Rotation - 15 Ibs (cable), 10-12-15 reps/set (each arm)
• Seated Shoulder Internal Rotation - 15 Ibs (cable), 10-12-15 reps/set (each arm)

Abs

• Caterpillars - 5 circuits. (1) all fours touching the mat (hands and feet--no knees); (2) push up position, bottom low to the ground for 5 seconds; (3) walk hands back toward legs as close as possible, hold for 5 seconds; (4) back to original position, bringing right knee to left elbow, left knee to right elbow, twice. Repeat
• Crunches - left side, forward, right side, 20-25-30 reps/set

Cardio

• Due to time constraints today, I only did 10 minutes on the bike

Diet
Feeding 1 - fruit smoothie
Feeding 2 - 6" oven roasted chicken breast sandwich
Feeding 3 - post-workout shake
Feeding 4 - cheat meal (two words, "endless shrimp")
Feeding 5 - 8 whole wheat wheat thin crackers
Feeding 6 - can of V8 (original)

Tomorrow will probably be another abs/cardio day since my workout partner will most likely not show up due to work plus I'm trying to cut weight anyway so I have no problem interspersing abs/cardio days with weight lifting days at this point.

Until then..