7/28/25

Currently overseas in Naples ... got in a decent workout after a shorter work day today ... pretty much over the jet lag and felt decent overall. 

A.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-180#

B.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-180#

C.

Reverse Grip BB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes

-135#, 155#, 165# 

D.

Low Cable Row, wide bar, neutral grip 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140#

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-65#

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-50#

G.

Close Grip Bench Press

3 Sets: 10-12 reps 

Rest 1-2 minutes 

-185#

H.

Overhead Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

-Started at 37.5# and finished at 50#