12/31/20

Overall had a good workout this AM... big pump and a short core workout... was a much needed chiller day from all the heavy barbell movements... body is feeling generally fatigued from this training cycle. 

A. 
Pull Ups
3 sets x 8-12 reps
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.

-3x8 with 35# ... sets went 8 ... 7/1 ... 6/1/1 

B.
Single Arm Cable Pulldowns
3 sets x 10-15 reps
10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-60# for 3x15/arm
 
C.
T-Bar Rows
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-185# x 15, 200# x 15 
 
D.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# for 2x15
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# for 2x15
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-85# fat-bar for 2x10 
 
G.
Barbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-265# for 2x12

H.
For Time:
10-9-8-7-6-5-4-3-2-1*
Knees-to-Elbows
*100m Ski between sets

-8:30 ... tough on the grip after A-G ... had to break up the K2E on 9-8-7