2/28/20

This morning was a great workout. Lots of good lifting, left the gym with a massive pump. 

A.

Sumo or Conventional Deadlift

3 sets x 3 reps

Work up to heavy 3x3, not max.

-Triples went: 415#, 435#, 440# ... overall happy with this, definitely more there, very quality reps at these loads. 

B.

Pull Ups or Rack Chins

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Across with a 35# weight ... 12, 10, 10 ... felt very strong

C.

Lat Pulldowns (wide grip or narrow grip)

3 sets x 10-15 reps

If 10 reps is too easy, do up to 15 reps.

-Across at 110# for 3 x 15, wide grip 

D.

Barbell Row

3 sets x 10-15 reps

Aim to reach failure within the given rep range.

Dumbbell Side Raises

3 sets x 10-15 reps

Aim to reach failure within the given rep range.

-Across at 165# for 3 x 10 and 2 x 20# DB for 3 x 15

E.

Barbell Curls

4 sets x 6-12 reps

If 6 reps is too easy, do up to 12 reps.

Half Kneeling Single Arm KB or DB Shoulder Press

4 sets x 12 reps

12 reps per arm. Aim to reach failure at the given rep range.

-Complete, across at 45# for 4 x 15 curls, 50# DB for the kneeling presses ... went 12,12,10,8 for those... was completely smoked by the end of this