Project BeastBody: Day 3- Build: Back/Biceps

Today was a rough start.  I woke up around 2:30am and finally fell back asleep just when the alarm was going off at 4am.  Thought I dozed off for just about 5 minutes, but it was half an hour so a mad dash to get going out of bed and I was onto day 3 of my Project BeastBody, Build: Back/Biceps.  Mad dash is probably slightly exaggerating it as I am quite, no, EXTREMELY sore from the last two days just as I suspected I would be.  I know it is all part of the process, but dang, do I hurt.  And after today's workout, I have a feeling, and am already feeling it, that I'll be sore in my back tomorrow as well.  I will have to say, though, that today's 50 minute workout did feel like it flew by.  There was only 1 super set and 1 giant set, everything else was made up of single sets, but I pushed myself as best I could for being as tired and out of it as I was.  I haven't been logging my worksheets but instead have been using the BodyBeast mobile tracker which will come in handy if I decide to take my workout to my fitness center which I may do as I get further along.  I am not going to lie and will just say that I am sort of dreading tomorrow's Cardio workout.  I don't care for cardio, and I was looking ahead just to get an idea as to what to expect and it is going to be full of squats, jump squats, plyo pushups, planks, lunge jumps and my arch nemesis, burpees.  For a while now, my lower back has sort of kept me from doing burpees full out so we'll see how I hold up tomorrow.  Either way, I'm nearing the end of week 1.  Today has been an emotional day for me and I've noticed that happens when I step up my fitness regimen.  It is like my body is releasing some toxicity I have stored up, plus I just have a few things on my mind, but this too shall pass.  I plan to meet up with my bed a little earlier tonight and be ready to bring it beast style tomorrow.  Happy hump day, everyone!

Body Beast Build: Back and Bi’s Exercises
Warm Up
Single Set

• Deadlift 15 reps, 12 reps, 8 reps, 8 reps

Super Set

• Dumbbell Pull-Over 15 reps, 12 reps, 8 reps, 8 reps
• Pull-Ups 10 reps, 10 reps, 10 reps

Giant Set

• EZ Bar Row 15 reps, 12 reps, 8 reps
• One Arm Row Both Arms 15 reps, 12 reps 8 reps
• Reverse Fly 15 reps, 12 reps, 8 reps

Single Set

• Close-Grip Chin Ups 30 seconds, 30 seconds, 30 seconds

Single Set

• Seated Bicep Curl 15 reps, 12 reps, 8 reps, 8 reps

Single Set

• 1,1,2 Hammer Curl 15 reps, 12 reps, 8 reps

Single Set

• Neutral EZ Bar Curl 15 reps, 12 reps, 8 reps, 8 reps (Can be done with dumbbells)

Single Set

• Airplane Cobra 30 seconds, 30 seconds

Cool Down and Stretch