Friday, April 6, 2007
- Week 435, Day 1136
Dumbbell Trap Crunches = 44 lbs each = 3x10
Seat Rear Lat Pulldowns = 192 lbs = 1x8, 2x7
Barbell Bent-Over Rows = 210 lbs = 1x8, 1x7, 1x8
Closed Grip Lat Pulldowns = 170 lbs = 3x7
Dumbbell Trap Crunches = 49 lbs each = 3x12
Leg Extensions = 80 lbs = 3x10
Earlier in the day while trying to decide how to incorporate the Trap Crunches that my buddy Mac suggested, I pulled off a set of 3 to get the motion down. There may be a proper name for this but I'm not aware of it. How Mac explained it for me is that it is like doing a bicep curl but you point your elbows out and turn your hands down. You are bet over slightly and then you crunch your traps together. Through his training he has found that this has aided in developing his traps far more effectively then shoulder shrugs and by looking at his traps well proof is in the pudding.
Rear Lat Pulldowns were a little sore as my right shoulder has been bugging me and I probably should have taken it even easier with lighter weights then this. Upped the Bent-Over Rows and the Front Lat Pulldowns. Doing the front ones does not have any affect on my shoulder as the rear ones. Then again I did the Trap Crunches and took the weights of 5 lbs more but looks like I need more weight. I like this exercise and Mac has suggested try them for 2 months and then tell him that they didn't work.
Leg upped another 5 lbs. Surgeon says I'm on track and that I should be jogging and skating so I'm at work today on Saturday and just finished roller blading in the plant. Leg felt okay but the bottom of my feet felt the pain. Flat footed, not used to it ... ????
UFC tonight and getting together with my TKD/BJJ group to watch.