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11/13/2009 9:15:26 PM -
Upper Body- High Volume and the SOLUTION TO CARDIO BOREDOME!!!

Upper Body- Friday- 11/13/09

60 minutes AM fasted cardio

30 minutes treadmill
15 minutes elliptical
15 minutes treadmill



1a)Elbow Out DB Row (experimented with different setups to get the best)
65x8 (chest supported on incline bench-blah)
70x8 (standing, head and arm resting on upright bench)

1b)Standing DB Lateral Raise

2a)Ultra Wide Grip Fat Bar Pullup
BWx8 x8 x8

2b)Decline DB Tricep Extension
35x8 x10

2c)Standing EZ Bar Curl
+55lbx8 x8

3a)Supine Grip Cable Tricep Extension
90x10 x10 x10

3b)DB Hammer Curl
25x10 x10

4)Kneeling Cable Scarecrow (rope handles)
9.5x12 x12 x12

Wow, a shit ton of volume today. The workout didn't take very long though. I've been wanting to add some extra volume for the arm work, so we'll see how it ends up doing.

I'm also using a little less sets per exercise, but a little more variation. So rather than 4 or 5 sets of one back movement, I'll do 3 sets per exercise and 2 exercises.

I'm trying to vary the grips a little and perhaps hit some of the small muscle groups that I haven't touched in a while since I tend to stick with the same grips and exercises. My arms are going to be sore as hell.

Cardio Boredom Cure

So it's really no surprise that steady state cardio blows. Dave Tate's been doing the "From the Mill" series as a way of passing the time and I think that's a great idea. I've been using Pandora on my's a free internet music radio. That and watching whatever is on the one TV in the gym.

The hardest part is not actually physically doing the cardio, but putting up with the monotony and boredom. But today, I took a step that may just solve this problem.


I remember when these things used to be hundreds of dollars, but I just bought one today for $110. There's a DVD store next to my gym where every movie costs $5.99, plus, I have my roommates' DVD collections to go through. As long as this thing fits on the treadmill, I can't believe how much easier this should make things. Oh happy day.

Movie time,
Matt McGorry

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