4/1/19

Complete Rest ... was intending to train today, but worked about 15 hours straight and literally didn't have the time. 

3/31/19

Working through some lower body movements today... this was a much more chill workout than I've been having. I programmed this session myself just to feel out each of these movements. Happy to have no pain.

A.
3 Super-Sets:
Back Squat
3x10
Strict Pull-ups
3x10

-185#, 205#, 225#

B.
3 Super-Sets:
Deadlift
3x10
Strict Pull-ups
3x10

-205# across

C.
3 Sets:
Single-Arm DB Preach Curl x 12 reps (each arm)
Rest :90

-Complete, across at 25# DB

D.
3 Sets:
7 EZ Bar Curls (leaning back)
7 EZ Bar Curls
7 EZ Bar Curls (leaning forward
Rest :60

-Complete, across at 45# ... light but massive pump

E.
3 Sets:
Smith Machine Calf Raises (180#) x 20 reps
Alternating Reverse Lunges, holding plate straight out from the body (25#) x 10 reps

-Complete

F.
3 Sets:
20 Weighted Sit-ups (machine, 150#)
20 Plate Curls (45#)
Rest :60

-Complete

3/30/19

This morning was a pretty decent workout... didn't feel particularly great... but slept 10+ hours last night and woke up feeling a lot better. Overall today was good given that I'm a bit under the weather / sore throat / congested / generally wrecked from shooting all week.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete

B.

Bench Press 

4 sets x 3 reps (210, 220, 225, 225 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Went 210#, 220#, 225#, 225# ... same as last week, but felt easier this week, will attempt to increase loading next week. 

C.

Incline Bench Press

3 sets x 3 reps (175# across last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-185# across (10# more than last week)

D.
3 Super-Sets:

Land-Mine Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets.

One Arm Farmer Carry

3 sets x 20 reps

20 steps per arm = 1 set. The goal is to get as close to grip failure as possible while still completing the total reps in one set.

-Land-Mine Press 3 x 15 each arm with 95# ... farmer's carry with 100# DB 

E.
3 Super-Sets of:
10 Strict Ring Dips
10 Ring Rows

-Complete

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

3 x :60 Plank

-Complete, with 2 x 25# DB

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.
3 Sets of 'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete, with 2 x 15# DB

3/29/19

Complete Rest ... wanted to train today... but I ended up getting very sick last night / this morning ... rough day, hoping to feel better tomorrow.

3/28/19

This afternoon was a rough workout... definitely the worst I've had since starting this program... I've been waking up around 0300 each morning to go shoot all day... happy to have shot very well and get that training in, but I am glad it is over and I can get back to a normal sleeping schedule. The early mornings and stressful days have caught up with me... starting to develope a sore throat and was generally fatigued by the end of the day today... but got into the gym around 6 pm after a long day and tried to get in what I could. This was the first workout where I missed a few reps... definitely blame the lack of sleep/rest. Overall excited to get back to normal and keep up with program, I am really digging it.

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers

-Complete, 2 x 15 reps with 5# plates

B.

Bench Press

5 sets x 5 reps (205# across last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-210# x 5, 210# x 5, 210# x 4 (fail - didn't attempt the 5th rep - no spotter), 205# x 5, 205# x 5 ... was intending to go 210# across, but had to drop down 

C.

Strict Press

3 sets x 5 reps (145# across last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-150# x 4, 145# x 5, 145# x 5 ... was intending to go 150# across, but had to drop down

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8 reps

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2 x 55#, 2 x 60# x 2 sets 

E.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete, 1 black band 

F.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, didn't remember the weights, just went for isolation/pump of the tricep 

3/26 & 3/27/19

Complete Rest / range week

3/25/19

Despite waking up at 0300, had a solid workout this afternoon. Caught a short power nap at work and then got in a workout around 1800. I felt very strong on the bench today, got a massive pump in my chest/triceps. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Rack Chins @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete, 3 sets of 5 while warming up

B.

Bench Press (4 x 175 last week)

4 sets x 8 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, across at 185# (10# over last week) 

C.

Bench Press (3 x 10 with 165 last week)

3 sets x 10-12 reps 

Lower the weight to a number that will have you reaching failure within the given rep range.

-Complete, across at 165# for 3 x 12 ... this was 2 reps more each set over last week

D.

Wide Grip Bench

3 sets x 10-12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 3 x 12 at 135# across... have never really trained this movement, it was definitely different and a great pump. 

E.

EZ Bar Skull Crushers

3 sets x 12-15 reps

-Complete, 3 x 15 reps at 75# across 

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 15 reps with 2 x 25# DB ... went up a bit in weight here, was a good challenge 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 3 x 15 reps with 2 x 12.5# DB ... was pretty much wrecked after the above work by the time I got here. 

3/24/19

AM Workout (0830)

This morning was a decent workout, not too taxing overall, got a solid back/bicep pump. Was doing these sets of pull-ups on a shitty plastic bodybuilding rig ... not ideal for pull-ups, so didn't add any weight... the weird bar was tough enough.

A.

Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, unweighted at 15/15/12 with :90 rest 

B.

Rack Chins

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, unweighted at 12/12/12 with :90 rest

C.

Lat Pull-Downs

4 sets x 15-20 reps

the goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat-Pull Down machine do 3 extra sets of rack chins.

-Complete, 4 x 20 with 80#, 80#, 90#, 90# 

D.

Seated Alternating Dumbbell Curls

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 2 x 25# DB, 3 x 15 (each arm)

E.

Dumbbell Front Raises

3 sets x 20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 2 x 12.5# DB 

F.

Shoulder "Y"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s

Side Plank x :90 (:45 each side)

-Complete, cables

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

3 x 'Durante Core' (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete, cables

H.

3 Sets:

EZ Bar Curls (55#) x 15 reps
Rest :60

-Complete

PM Workout (1600)

It was over 60 degrees and sunny today... first real spring weather we've had. Glad the weather is getting better given I'm shooting all week and I'm stoked for some great weather to run/workout in. Anyway, got in a short track workout this afternoon... will be taking a PFT here sometime before 31 May. 

A.
Every 3 for 18 (6 sets) of:
400m Run

-79,78,79,79,79,74 ... kept this around a 80-85% effort ... felt very consistent and then picked it up a bit on the last interval. Felt great to run and enjoy myself. Really stoked to run a lot this spring/summer/fall. 

3/23/19

Today was an okay workout... didn't feel particularly great or strong, but got in everything. Overall a lower volume day... looking forward to a tough workout tomorrow ... going to have to shift around some of my workouts as I'm shooting all this week and my schedule will be difficult to workout around.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Rows @ 40-60% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete, 2 x 15# with a 45# bar

B.

Bench Press 

4 sets x 3 reps (205, 215, 220, 220 last time)  

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-210#, 220#, 225#, 225# (needed a spot on the last rep of the last set) ... got the first three sets very easily, not sure what happened on the last rep of the last set... probably should have taken a bit more rest, looking forward to another opportunity at triples next weekend. 

C.

Incline Bench Press (165 last time )

3 sets x 3 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-Complete, across at 175# ... felt very easy 

D.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 1 set with 2 x 15#, 2 sets with 2 x 20#

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.
Cat-Camel x 10 reps

-Complete, across at 2 x 15# 

H.

'Durante Core'
3 Sets of: 
10 Hollow Rocks
10 V-ups
10 Tuck-ups
:10 Hollow Hold
Rest :60

-Complete ... solid ab finisher... no back pain, which was great 

3/22/19

Complete Rest ... was going to get in some running today, but the super early wake-up for the range left me completely exhausted. 

3/21/19

Today was a solid workout... super busy with work stuff and mandatory training, but this in over my lunch break. Felt strong throughout.

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers

-Complete with 2 x 5# DB, 2 x 15 reps 

B.

Bench Press

5 sets x 5 reps (used 195# last time) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete across at 205# (10# more than last week) ... this were tough, but got them all, looking forward to some more of this rep scheme next week. 

C.

Strict Press

3 sets x 5 reps (used 145# last time) 

Add either 0, 5 or 10lbs to what you did last time this set rep scheme was in the program (depending on how you feel).

-Complete, across at 145# ... last week only got 5,4,4 on the reps ... got all the reps this week, was tough after benching. 

D.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range in all 3 sets. 12-15 reps per arm.

-Complete at 2 x 45#, 2 x 50#, 2 x 55# ... 3 x 15 reps each arm 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 12-15 per arm.

-Complete across at 45# KB x 3 x 12 each arm

F.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, 55# x 3 x 15

G.

Land-Mine Twists

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 90# x 3 x 12

3/20/19

Today was a solid pump... didn't feel particularly great on the pull-ups... but got through everything. I am really enjoying the I-Y-Ts at the end of these pulling sessions... they always gas out my shoulders in a big way. Rested 1:30 to 2:00 on each set.

A.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete - 3 sets of 10 with 20# 

B.

Rack Chins

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, unweighted at 12,11,10 ... rough

C.

Lat Pull-Downs

3 sets x 10-12 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-Complete, 3  x 12 with 120#, 120#, 105#

D.

Seated Alternating Dumbbell Curls

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete... tough, got a huge pump on these. 

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "I"s.

-Complete with 2 x orange band

F.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete with 2 x orange band

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete with 2 x orange band

3/19/19

Complete Rest ... considered doing some active recovery / mobility stuff today ... but had an intense work schedule and just decided to take some extra rest.

3/18/19

Today was a solid workout ... in and out of the gym in about 60 minutes, which was nice. Overall got a big pump from all the bench sets and felt strong throughout.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete, 1 set of 15

B.

Bench Press

4 sets x 8 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete with 175# x 4x8 ... this is 10 LB over last week. 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-Complete with 165#, 3 x 10 ... this is 10 LB over last week

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all three sets.

-Complete with 135# x 3 x 8 ... this is 10 LB over last week, but 2-4 less reps each set ... I am always rocked by the time I get to these close grip sets. 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-Complete with 2 x 35# DB x 3 x 10

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete with 2 x 15# DB x 3 x 15 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete with 2 x 15# DB x 3 x 12

H.
Weighted Sit-ups (anchored) 
3 x 20 with 45# plate

-Complete

3/17/19

Complete Rest

3/16/19

Had a solid workout this morning ... this was probably the most destroyed my shoulders have ever been from a bodybuilding workout... could barely bring my phone to my ear after this. Great stuff.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Dumbbell Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders!

-Complete 2 x 15 (each arm) with 55# 

B.

Bench Press

4 sets x 3 reps (went 205 x 2, 210 x 2) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-205#, 215#, 220#, 220# 

C.

EMOM 7: 

8 Strict Pull-ups

-Complete ... got the first 6 sets fine, last set went to complete failure and went 5/2/1 

D.

Incline Bench Press (155# last time) 

3 sets x 3 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

-Across at 165# ... much more there. 

E.

Seated Alternating Dumbbell Shoulder Press

3 sets x 10-12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete at 2 x 40# for 3 x 12 ... this was way harder than I thought it would be. 

F.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

Cat Camel 
3 x 10 

-Complete

G.

Dumbbell Front Raises

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Side Plank x :90 (:45 each side)

-Complete, 3 x 15 with 2 x 15# 

H.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Leg Raises 

3 Sets x 15 

-Complete, 3 x 15 with 2 x 10# 

I.

Shoulder "T"s

3 sets x 15-20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

Cable Curl 

3 x 15-20 reps 

-Complete

3/15/19

Today was a nice running workout, had a good time on the track. It was about 70 degrees out a nice breeze, great spring running weather. I am looking forward to getting in a lot more running as the weather improves.

A.
5 Minute Warm-up jog

Every 2 for 20 (10 sets): 

200m Run 

5 Minute Cool-down jog 

-Result = all intervals 31-35 ... kept the effort here at about 85%. Solid training. 

3/14/19

This morning was a decent workout, nothing too crazy, but got through it. Worked out after a long day at work in a packed gym; not ideal conditions, but got in everything. Had to move some things around due to equipment being unavailable, but overall still got a lot out of this.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Pendlay Rows @ 40-60% intensity for 1-2 sets of 10-15 reps. You will find "Bench Press Prep" at the start of every Bench Press dominant day in Hybrid Push Only. The goal of integrating these movements into our warm up exercises is to increase activation in muscle groups that improve scapular stability, which is extremely important while performing heavy pressing movements. Improving scapular stability will mean healthier, stronger, more stable shoulders and bigger pressing numbers!

-Complete

B.

Bench Press

5 sets x 5 reps (used 185# last time) 

Try to add 5 or 10lbs (for at least 1 of the 5 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete at 195# across ... 10# more than last week for all sets 

C.

Alternating Dumbbell Bench Press (40s, 45s, 50s last time) 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-Went 3 x 15 at 50#s across ... more than last week 

D.

Strict Press

3 sets x 5 reps (used 135# last time) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Did this after parts E/F/G ... didn't have a ton in my triceps or shoulders by that point, but went 145# 3 x 5 ... which turned into 5/4/4 for 10# more for each set than last week. 

E.

Half Kneeling Single Arm Kettlebell Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-Complete 3 x 15 at 40# KB ... 5# more than last week for each set 

F.

Tricep Kick-Backs

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3 x 15 at 2 x 15# DB 

G. 

One Arm Farmer Carry

3 sets x 40 steps (20 each arm) 

-Complete with 45# plate ... went really light here, no pain on the back

3/13/19

Today was a solid back workout... wasn't super difficult, but got a huge pump. Rested exactly 2:00 between every exercise today.

A.

Weighted Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Went with 25# weight ... 15/12/10 

B.

Rack Chins

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Went 12/12/12 unweighted 

C.

Supinated Close-Grip Lat Pull-Downs

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat-Pull Down machine do 3 extra sets of Rack-Chins.

-3 x 20 with 50# ... huge pump on this, have never done this movement/rep scheme ... was great variance.

D.

Hammer Curls

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3 x 20 with 2 x 35# DB 

E.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, two red bands 

F.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete, two red bands 

G.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, two red bands