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