6/13/25

Today was an okay workout... didn't feel great, but got in what I could. Had to bastardize a few workouts together this week, overall lowered the volume and reps, but still got a solid pump. 

A.

Deadlifts

4x4 @ 425

1x2 @ 480

1x2 @ 535

1x8+ @ 425

-Missed the reps at 535# ... which sucked, but I have been under a ton of stress from parenting and traveling / being out of my normal routine  ...  8 reps at 425#

B.

Weighted Pull Ups

3 sets x 10-15 reps

Come as close to failure as possible without actually failing, within the given rep range. 

-20# for 3x10 

C.

BW Pull-ups 

3 sets x 10-15 reps

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

-10,8,8 

D.

Neutral Narrow Grip Lat Pull-Downs

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-125# 

E.

Bar Curls 

3 sets x 10 reps

-75#

F.

Dumbbell Pull-Overs

3 sets x 10 reps

Hammer Curls

3 sets x 10 reps

-60# pull-overs, 2x35# for HC

G.

Every 2 for 8 (4 sets) of:

Plank x :60 

-Complete