6/6/21

Today was a great workout. Not too taxing, but got a great pump and left the gym feeling good. Solid way to start the Sunday. I'm still blown away by how nice the TBS gym is now. 

A. 
Conventional Deadlift
4 sets x 1 rep
Up to daily max for four heavy singles.

-405#, 425#, 435#, 440# ... this is well under my recent 1 RM of 535#... but was lifting without a belt and haven't been deadlifting heavy at all... didn't want to push the loading or get hurt right at the start of this training ... just got in quality reps. 
 
B.
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.

-Complete, 3 x12, unweighted 
 
C.
Lat Pulldowns 
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested ran

-120# for 2x12 and then 140 for 1x10 
 
D.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-185# for 2x12 
 
E.
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# DB for 2x10

F.

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# DB for 2x10
 
G.

EZ Bar Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-70# x 2x12
 
H.

GHD Sit-ups

2 sets x 12-20 reps 

-Complete, 2x15 ... first time doing these in a very long time (over a year) ... didn't feel too bad, but I'm definitely going to ease back into this movement.