Today was a solid pump ... stayed up to watch the NCAA championship game last night ... definitely was a bit tired when I woke up at 0500... but got through the tiredness and felt decent throughout the workout once I got rolling through the deadlifts. The sets of 3x15 are different than most of the 4x10 stuff I've been following for a while... lots of light weights with short rest intervals are surprisingly difficult and pumpy.
Warm-up
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
-Complete
A.
Deadlift
4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets
-335#
B.
Strict Pull-ups
4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets
-BW
C.
Bent Over BB Rows
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-135#
D.
Lat Pull-Downs - Neutral Close Grip
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-90#
E.
Ring Curls
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-BW
F.
Incline DB Hammer Curls
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x15# DB
G.
Incline DB Turkish Sit-ups
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x15# DB
H.
Fat Barbell Curls
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
-45#
No comments:
Post a Comment