06[1]Even though the Smith machine was open I opted out of deep smith squats because of my stiff knees.  I was planning to use the leg press sled instead but that was occupied by some guy doing silly, next to zero ROM reps.  I instead kept all of my lower body work on Cybex machines with a little cross pollination of back exercises.  In addition to pull ups I did iron cross lat pull downs, a move I had not done in a decade.   If done correctly it hits your lats in a way few things can.

After being inspired by IronLoo’s amazing grip strength I decided to buy myself a set of grippers, three in total ranging in resistance from 100 to 200 pounds.  My intention is to keep them sitting by the TV remote so I can squeeze away as I catch up on my various DVR’d programs.  Multitasking is good.

Today’s Workout

5 minutes cardio/stretching

20 pull ups

Cybex leg press – 130lbs x 10, 190lbs x 10, 250lbs x 10, 290lbs x 8

Cybex seated leg curl – 100lbs x 10, 120lbs x 10, 140lbs x 10

Cybex seated leg extension – 110lbs x 10, 130lbs x 10, 210lbs x 6

Iron cross lat pull downs – 80lbs x 10, 100lbs x 10, 120lbs x 8

Seated calf extensions (on leg press) – 250lbs x 10, 290lbs x 10, 350lbs x 8

18 pull ups