3/6/19

Today was a really fun/simple workout ... probably pushed the loading too much on a lot of these sets ... but it is difficult for me to gauge where I'm at on a lot of these ... regardless, got a great workout.

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.

-35# x 14 reps

-35# x 10 reps (went 8/2) 

-20# x 12 reps ... had to drop it down on that last set 

B.

Rack Chins

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. Add weight if necessary, break up sets if it is too difficult

-Went 3 x 10 ... was completely wrecked from part A

C. 

Lat Pull-Downs

3 sets x 15-20 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.

-20, 15 ,15 with 90# 

D.

Dumbbell Curl

3 sets x 15-20 reps

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

- 2 sets x 20 with 2 x 25#, one set of 20 with 2 x 20# ... got a massive pump on these, was very strict and went for time under tension 

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 cables 

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, prone with 5# plates

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, prone with 10# DBS