Friday the 13th!

Well its Friday the 13th!!  So in honor of that I thought I would KILL a Back workout!  I was able to get it in a little early, so I headed over to Golds Gym East Wenatchee.  Everything felt "on" and I didn't have to deal with the usual Friday afternoon crowd.  It was just me, my Ipod, an empty gym and the weights.  Also, tomorrow I am going to be hitting another Leg workout with my good friend Ty.  It's the last time we will be able to train together for a few months, so were going to have to make it a good one!  Here's how today went......

* Warm-ups excluded

WG Pulldowns- 2x10 / 1x8 / 1x10
Ehlis Rows- 1x8@275 / 2x8@295 / 1x12@205
Seated Hammer Strength Row-  4x10  (5x45per side)
Stiffarm Pulldowns- 2x12 / 2x10

-Luke

Back

Today I went in early and hit up a great Back workout before work.  Its always a great feeling to start to the morning with an amazing workout, kind of gets you amped for the day.  Tara and I are headed over to Ellensburg for the weekend, so I may also have a chance to meet up with one of my friends for a session at The Gym.  It''s a great place and one of the gyms I used to train at during college.  I'm really looking forward to it!  Sometimes is nice to just get away into a different atmosphere, even if its the same thing you would be doing at home. 

*Warm-ups excluded

WG Pulldowns- 3x12
Ehlis Row- 4x10@255
Nautilus Compound Row- 4x10
Stiff arm pulldowns- 4x12

-Luke

Ehlis Row

I started preforming rows this way a few years ago when I was having some wrist issues, which were aggravated by Barbell rows.  I absolutely love the movement, so I had to find a way to work around using a straight bar.  The name came about last year from a good friend of mine.  A natural competitor, 3DMJ and All American EFX sponsored athlete Jason Bosak.  A few pointers are to keep your knees slightly bent, chest up and your elbows in.  Here is a back relax shot of mine from the 2010 California Natural Muscle Mayhem in Sacramento, CA.

Now onto today's damage.......

*Warm-ups excluded

BB Incline bench- 1x10@275 / 1x8@295 / 1x6@295
Flat DB press- 2x10@100's (3-1-3-1 Tempo) / 2x8@100's (3-1-3-1 Tempo)
Cable Flyes- 4x10

Hanging leg raise- 4x10
Cable crunch- 3x12
Machine Crunch- 3x10

- Luke