6/29/21

Today was a solid back/bicep pump ... not too taxing, only took about an hour. 

A.
Wide Grip Lat Pulldowns
3 sets x 15 reps

-100#, 110#, 120#, 3x15 
 
B.
T-Bar Rows
4 sets x 10-15 reps
Aim to reach failure within the given rep range.

-4x10 with 135# ... could have gone heavier, but my hamstrings still have severe DOM and were the limiting factor here 

C.
Dumbbell Row
3 sets x 12 reps
12 reps each side.

-75# DB for 3x12/arm 
 
D.
Frog Reverse Hyperextension (on bench) 
3 sets x 12-15 reps

-Complete, 3x15 
 
E.
Fat Barbell Curls
4 sets x 12 reps
Aim to reach failure at the given rep range.

-65# for 4x12
 
F.
Hammer Curls
4 sets x 12 reps
Aim to reach failure at the given rep range.

-2x35# for 4x12 
 
G.
Pull-ups
3 sets x max reps
If you cannot do body weight, do banded so you can hit at least 10 reps each set.

-13,13,10