4/24/25

Today was a really solid workout, one of the best I've had in a while! I felt strong and got a huge pump. I was a bit nervous in my hamstrings/adductors from the squatting on Tuesday, but once I got warmed up and through the 4x4 on the deadlifts I felt strong and solid. 

A.

Deadlifts 

4x4 @ 395

1x2 @ 450

1x2 @ 505

1x8+ @ 395

-Complete, 13 reps at 395# 

B.

Pull Ups

3 sets x 8-10 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.

-3x8 with 20# 

C.

Supinated Pull-ups 

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x12, BW 

D.

Narrow Nuetral Grip Lat Pull-Downs

3 sets x 10-12 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-3x12 with 135# 

E.

Dumbbell Pull-Overs

3 sets x 12-15 reps

Dumbbell Curls

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-75# for 3x15 ... this is definitely way more weight than I've ever done, felt strong 

-2x35# for 3x15 on the curls 

F.

Shoulder "T"s

3 sets x 20 reps

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

KB Side Bends 

3 Sets x 15 reps/side 

-Complete, 70# KB 

G.

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.

Abwheel Roll-outs 

3 Sets x 10 reps 

-Complete