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