Tomorrows plan : back & crossfit

[Wheyson]

So, tomorrow is my back/shoulder-day at the gym. Was sitting and planning the excersies/sets/reps, when I got in the mood to throw in a "cross-fit".

So I start out the first 45min with:
Barbell Deadlift 3x10, 18kg (lower weights than normal)
Cable Pulldown 3x10, 50kg (lower weights than normal)
Cable Rear Pulldown 3x10, 50kg (lower weights than normal)
Cable Close Grip Pulldown 3x10, 50kg (lower weights than normal)
Cable Seated Row 3x10, 50kg (lower weights than normal)
Dumbbell Bent-over Row 3x10, 18kg (lower weights than normal)

Then afterwards I go for:
benchpress 20reps (might go with just 40kg)
squats 20reps (might go with just 40kg)
barbell shoulder press 20reps (might go with just 30kg)

No pauses between each excersise, however reckon 5in break between sets would do me good.
(Ipod will be blasting out Annie Lennox to keep me going)
Too much?

 

[Wheyson]

So I will be commenting on my own post then.

Was a good workout. Did the usual back-excersise, then I hit the crossfit. The benchpress wasnt that bad, but once I was done and started doing the squats I just feel the energy in me draining for each rep. Once that was done and I hit the shoulder press, I basically was forcing myself not to quit. Didnt really manage to do all 20reps on last excersie, but atleast I did 3sets. In overall, it was a gruesome and awesome "ante up" decision and workout. It will be nice to see the future stats and doing this once a week to the max.

Only bad thing was that I didnt get my postworkout carbs/protein until 1½hr after the workout. And I am way to tired to start cooking dinner now. Almost in the mood of skipping evening-protein and go to bed.