Inspired by the faster-paced, more "athletic" workout yesterday, I decided to pick up the pace on upper back today.
1-arm HS low-rows @ 70# + machine weight, for 3 sets of 10 & held for 1-sec at the top ... superset with overhead 20# big medicine ball throws (like chopping wood)
old skool t-bar w/25# plates, from 4 up to 10 plates, to failure each set
1-arm DB rows @ 100, 125, 125
1-arm DB @ 65 on a stability ball (1 leg on floor, 1 leg and hand only on ball), 3 sets of 10 focusing on explosiveness off the ground ... superset with 20# big medicine ball brought from behind/above the head to the knees with straight arms while lying down
underhand grip BB rows @ 135, 185, 135 to failure
hammer curls @ 35, 40, 35 for 10 each time
1-arm cable curls @ 40 for 3 sets of 7-8
foam roller
all in about an hour
my heart was working pretty hard just about the whole time. I thought that was kind of neat ... a definite change of pace from the low-rep, heavy heavy workouts I'm used to.
