12/31/24

Today was a great workout ... felt good deadlifting and on the pull-ups... pump work afterwards was super fun and blew up my biceps. Great time in the gym. 

A.

Deadlift

Tough Single

-155# x 10, 245# x 8, 315# x 5, 405# x 2 

singles went: 455#, 485#, 510# ... all of these felt very solid, nice to feel strong off the floor. 

B.

Strict Pull-up

Tough Single

Rest as needed then 1 set of max reps at bodyweight 

-Singles went 70#, 90# and then BW set was 25 reps 

C.

Bent-Over BB Rows 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155# 

D.

Lat Pull-Downs (Narrow, Neutral Grip)  

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-120# 

E.

Incline DB Curls 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB 

F.

Single DB Double Head Curl

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# 

G.

3 Sets:

KB Side Bends x 15/side 

Abwheel Rollouts x 10 

Side Plank x :30/side 

Minimal Rest 

-70# side bends, BW planks