03/07/23

Had a decent workout today... this session took about 90 minutes total... it was nice to just get a pump and enjoy myself in my home gym without any stress. Nice way to start the day, despite still waking up with some nausea this morning. 

A.

Every 2 for 10:
Deadlift x 2 reps @ 85% (455#) 

-Complete

B.

Strict Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, 3x15, unweighted 

 

C.

Supinated Grip Strict Pull-ups 

3 sets x 10-15 reps 

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. Add weight if necessary, break up sets if it is too difficult

-Complete, 12,10,10, unweighted 

 

D.

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-3x15 with 110#

E.

Pendlay Rows 

3 x 10-15 reps 

-3x10 with 155#... always tougher than I think they will be!

 

F.

Dumbbell Curl

3 sets x 15-20 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-3x15 with 2x25# DB 

 

G.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

-Complete, 7# crossover symmetry bands 

 

H.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

-Complete, 7# crossover symmetry bands 

 

I. 

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s

-Complete, 7# crossover symmetry bands