8/15/20

Today was a solid workout ... didn't push any of the loading to high intensity, but got a lot of quality reps in. Overall a fun/low stress pump. 

A.

Deadlift

4 x 5 reps 

-315#, 365#, 385#, 405# ... all of these sets were well within my comfort zone, but haven't been pulling heavy the last few months. Overall felt solid. 

B.

Pull-ups

3 sets x 8-10 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.

3 x 10, unweighted 

 

C.

Straight Arm Banded Lat Pull-Downs

3 sets x 15 reps

-Complete, 1 red band 

D.

Single-Arm DB Rows on Parallette 

3 Sets x 10 reps (each arm) 

-Complete, used a 75# DB 

 

E.

EZ Bar "21" Curls

3 sets x 21 reps (7 full reps, 7 half/lower reps, 7 half/upper reps) 

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete ... massive pump, used 75# 

 

F.

Shoulder "Y"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "Y"s.

-Complete, crossover symmetry 

 

G. 

Shoulder "T"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.

-Complete, crossover symmetry