This was a brutal workout. It felt good to do some pulls without worrying about knocking down a PR. SLDLs against bands totally drained me, so I cruised the rest of the workout with light supersets.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Cable Pushdowns
Lat Pulldown
Leg Extensions
Seated Chest Press Machine
Deadlift (single-ply briefs, all reps deloaded):
135×10x1
225×3x1
405×1x1
495×1x1
585×3x1
605×3x1
615×3x1
Conventional SLDLs (bands doubled):
315+greens x5×1
365+greens x5×3 (PR)
315+greens x10×1 (PR)
Standing EZ Curls (superset with wide-grip curls):
75×12x1
95×12x2
Standing Wide-grip EZ Curls:
75×12x1
95×12x2
Standing DB Press (superset with laterals):
60×12x3
Standing DB Side Laterals:
30×12x2
30×24x1
Standing Straight-arm Lat Pushdowns (superset with pulldowns):
156×12x3
Close-grip Lat Pulldowns:
168×12x3
Band Reverse Curls:
green x12×3
+ stretching + power yoga (30min)
Duration: 150 minutes
Entries (RSS)