No. I did not take the day off yesterday. It was actually so busy I never touched my computer. I got in a killer chest and delt workout. It's sore today.
I'm transitioning to a new split that will involve a little more frequency. The game plan is:
day 1- chest
day 2- back
day 3- arms
day 4- shoulders
day 5- legs
I will just rotate the days, with Sunday as a rest day. So each muscle will be hit every 5-6 days.
Today was back, traps and rear delts. It was mostly basics with one newby: we recently got a fixed handle, pin-loaded Hammer Strength pulldown. I did this one facing away from the machine. Here's how it went:
wide pulldown (warm up): 90-25; 135-15
wide pull-up: 12,12,12,9
row: 135-10; 185-10; 225-10; 245-6
pin-loaded- fixed-pull-down (facing away): 140-12; 170-6; 140-9
seated row: 150-10; 170-10; 190-8
bent-over-rear lateral raise: 30s-15; 40s-12; 50s-10
barbell shrug: 135-15; 225-12; 315-10
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