Flat Bench
135 x 20
185 x 10
225 x 4 x 1
245 x 4 x 4- this was an improvement from last week, still not where I want to be, but am moving in the right direction!
DB FB 80’s x 10 x 4
PecDec reps x 4
Sunday - Back
20 min SS cardio
Wide neutral grip pulldowns x 10 x 5
HS high pulls x 6 plates x 8 reps x 5 sets
Bi’s -
EZ grip curls x 115 x 10 x 4
HS Preacher Bench - 2 plates x 10 reps x 5 sets
Bruce, I did the heavy DL on Friday AM, and my back was a little Jiggy, so instead of doing Pendalays, I stuck to cables and Machines…one of the machines is a Hammer STrengh High Pull -
Our gym has one of those! I was so bummed I couldn’t do rows anymore because the gym equipment was moved around and then I saw someone doing those and I asked IH if that was a rowing machine and he said, “yup” so now I’m excited again. I love rows.
[quote]Edgy wrote:
HS High Row Machine[/quote]
When I was in a commercial gym back in the day this hit my lats like nothing else really ever has.[/quote]
srsly Derek, in order to hit your lats correctly, you need a high, low and straight pull, this bar you can load up, and do one handed with a lot of weight, as far as machines go, I do like this one~
20 min SS cardio - while a guy I know talked to me for the entire time…
weighted Abz
FB Oly bar - Bench -
135 x 20
185 x 10
225 x 3 x 5 sets - Left shoulder & right elbow were giving me fits
DB FB - 80’s x 10reps x 4 sets
Pec Dec
for tri’s I tried DJS’s suggestion of cable overhead skulls - he’s right, didnt seem to bother my elbow as much as regular skulls
one arm cable pushdowns - while a guy I know talked the ENTIRE time I was at the cables different guy than the one above…some people~
LOL! I had some people I know come over and talk to me while I was in the middle of a floor press set. I mean actually moving/pressing weight, they came over and started to talk…
EEEEEFFFFFFF
Not even sure what they were saying really, but all I said back was “holy ffuuuuuckk”
They said good job when I was finished though, so that was nice. I guess…
