7/11/24

This morning was a decent back/biceps pump... nothing too taxing, but definitely got a nice upper body pump with light weights and short rest intervals. Happy to get this in during a tremendously stressful work week. 

A.

Pendlay Row 

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

-195# 

B.

Lat Pull-Downs 

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

-115#

C.

Double DB Bent Over Row

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

-2x50# DB

D.

‘Death by Strict Pull-ups’ 

-Finished round of 9 unbroken, went to failure on the set of 10 and went 6/2/2

E.

DB Hammer Curls 

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

-2x35#

F.

Single DB Double Head Curl

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

-50#

H. 

4 sets: 

KB Side Bends x 20 reps/side

Plank x :60 

*Rest 1:00-1:30 b/t sets

-53# KB and BW planks