01/07/25

Today was a super solid pump ... I really enjoyed getting this in... felt strong throughout and had a massive back/bicep pump by the end of this. Fun stuff. 

A.

Deadlifts

4 sets: 10 Reps – RPE 7-8 
*Rest 2:00-2:30 b/t sets

-315# (no belt), 365#, 405#, 405# 

B.

Strict Pull-ups

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-BW

C.

BB Rows

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

-155# 

D.

Lat Pull-Downs, Neutral, Close Grip

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

-125# 

E.

DB Spider Curls

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

-2x10# DB 

F.

Hammer Curls

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

-2x35# DB 

G.

3 Sets:
KB Sdie Bends x 15 reps/side

Abwheel Rollouts x 10

Plank x :60 

Minimal Rest 

-Complete ... 70# side bends