2/3/22

Today was a solid session, felt strong throughout this and got a super solid pump. Looking forward to training tomorrow.

A.

Supinated Grip Strict Pull-ups

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-20# for 12,12, 11/1

B.

Lat Pulldowns (Wide Grip)

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 115#

C.

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.

-2x10 with 195#

D.

Cable Side Raises

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 25# cable

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

-2x15 with 2x15# DB

F.

Fat-Bar Barbell Curls

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

- 2x12 with 75#

G.

Dumbbell Shrugs

2 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x100# DB

H.

1. Anchored PVC Sit-ups 

• 5 sets of 15

2. Hip extensions (on bench, partner holding feet) 

• 5 sets of 15

3. Banded good mornings, moderate resistance band

• 5 sets of 20 repetitions

(rest no more than 90 seconds between sets and 3:00 minutes between stations)

-Complete ... this wasn't very hard... just tons of volume