4/3/19

I have had an extreme amount of life stress that has been distracting me. Didn't feel at all okay today, but forced myself into the gym and got the work in. 

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, 3 x 15 reps 

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, 3 x 10, went neutral grip, not supinated 

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 @ 100#

D.

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, 3 x 12 with 2 x 40# DB

E.

Tricep Extensions

3 sets x 15-20 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, 3 x 20 with 130# ... this was a very old cable machine, not sure the # is accurate, but got a huge pump in the triceps.