3/23/23

Got in another bodybuilding session at home ... again didn't feel particularly great, but got a massive pump in about 60 total and enjoyed myself. 

Warm-up

2 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 6-7
*Rest 2:00-2:30 b/t sets

-Complete, across at 315#, no belt 

B.

Lat Pull-Down

4 sets: 10 reps @ – RPE 6-7
*Rest 1:00-1:30 b/t sets

-Complete, across at 125# 

C.

Drop Set 

4 sets:
5 Strict Pullups
10 Double DB Bent Over Row
Max Bent Over Barbell Row – Underhand Grip (use a weight that allows failure between 15-20 reps)
-rest 2:00-2:30 between sets-

-Used 95# for the rows ... got about 12-15 reps each set 

D.

Standing Alternating DB Curl

4 sets: 10 Reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# DB across 

E.

Barbell 21s (bicep curls) 

3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 45# barbell across