Today was the first real / good workout I've had since coming back from last weekend's travel. Not sure if it was the time change / alcohol / life stress / poison ivy I currently have / lack of sleep from newborn / the red eye flight or what... but I definitely haven't felt great the last couple days ... given all that listed adversity, I was a bit nervous for this session... the double at 505 felt heavier this week than 2 weeks ago, but it was what my program called for and I got it in... once I got through that the mental load / stress went away and I breezed through everything. Super solid workout, got a massive pump, it is nice to be back.
A.
Deadlifts
4x4 @ 395#
1x2 @ 450#
1x2 @ 505#
1x8+ @395#
-Complete, 10 reps at 395# ... got 13 reps two weeks ago... but 10 felt tough enough for the day.
B.
Pull Ups
3 sets x 12-15 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.
-3x10, BW
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.
-10,8,8, BW
D.
Lat Pull-Downs, Narrow Neutral Grip
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.
-3x12 with 130#
E.
Dumbbell Pull-overs
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.
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# pull-overs, 2x25# curls for 3x15
F.
Barbell Curls
3 sets x 10 reps
-75#
G.
3 Sets:
KB Side Bends x 15 reps/side
Ab-Whell Rollouts x 10 reps
Minimal Rest
-70# KB
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