Dead-Stop Dumbbell Rows From the Floor
80 x 12 LR, 100 x 12 LR, 120 x 15 LR
Hammer Strength DY Row (2-arm, regular grip)
3 pps x 20, 4 pps x 15
Close Grip Pulldown
200 x 15
RP 200 x 25 reps
John Meadow’s Dumbbell Pullovers
60 x 15, 80 x 15, 100 x 15
Barbell Curls
95 x 5, 115 x 5, 135 x 5, 5
Single Arm Dumbbell Preacher Curls
30 x 8 LR, 40 x 8 LR, 35 x 8, 8 LR
Today was a pretty solid back higher rep and biceps power day. I really enjoyed the two John Meadows exercises that I did, those being the dead stop rows and the pullovers. Really liked the dead stop rows a lot and felt them even more in my back than maybe kroc rows! Biceps felt pretty good, will be hitting arms again in 2 days.
Usually I go to the Capitol Hill Golds as its by my work and has 3 squat racks that are never used… and Van Ness is the closest to my house for weekends and such. I’ve been to Clarendon and Dupont Circle gyms too.
Each one of them IMO is pretty different…different equipment, varying max dumbbell weight, etc. The one in Van Ness actually has a roman chair and glute-ham raise station that I haven’t seen at the others.
If you have any questions about the ones I’ve been to feel free to PM me.
Standing Calf Raise/Barbell Hops
205 x 10/BAR x 25
205 x 12/BAR x 30
205 x 12/95 x 30
205 x 12/95 x 30
Lying Hamstring Curl
50 x 20, 20 (warmup)
100 x 12
130 x 10
150 x 8 to 110 x 8 + half reps
Barbell Straight Leg Deadlift (using 25 lb plates to increase ROM, stretch, flex glutes + hams hard at top)
145 x 12
245 x 10, 10
Back Squat
135 x 10, 225 x 10, 315 x 10
405 x 17 (PR) + Video
Today was my first time back squatting last in the workout, as I am trying to focus on hammies a bit more. The lying leg curls and SLDL felt awesome, and I was able to give a lot more effort. 405 x 17 is huge for me on squats and if you watch the video, I probably could have gotten 20 if I had known I was that close haha.
Standing Calf Raise/Barbell Hops
205 x 10/BAR x 25
205 x 12/BAR x 30
205 x 12/95 x 30
205 x 12/95 x 30
Lying Hamstring Curl
50 x 20, 20 (warmup)
100 x 12
130 x 10
150 x 8 to 110 x 8 + half reps
Barbell Straight Leg Deadlift (using 25 lb plates to increase ROM, stretch, flex glutes + hams hard at top)
145 x 12
245 x 10, 10
Back Squat
135 x 10, 225 x 10, 315 x 10
405 x 17 (PR) + Video
Today was my first time back squatting last in the workout, as I am trying to focus on hammies a bit more. The lying leg curls and SLDL felt awesome, and I was able to give a lot more effort. 405 x 17 is huge for me on squats and if you watch the video, I probably could have gotten 20 if I had known I was that close haha. [/quote]
17 squats I think I’d die. I’m gonna say it’s my leg length that tires me out and not just being out of shape…
Standing Calf Raise/Barbell Hops
205 x 10/BAR x 25
205 x 12/BAR x 30
205 x 12/95 x 30
205 x 12/95 x 30
Lying Hamstring Curl
50 x 20, 20 (warmup)
100 x 12
130 x 10
150 x 8 to 110 x 8 + half reps
Barbell Straight Leg Deadlift (using 25 lb plates to increase ROM, stretch, flex glutes + hams hard at top)
145 x 12
245 x 10, 10
Back Squat
135 x 10, 225 x 10, 315 x 10
405 x 17 (PR) + Video
Today was my first time back squatting last in the workout, as I am trying to focus on hammies a bit more. The lying leg curls and SLDL felt awesome, and I was able to give a lot more effort. 405 x 17 is huge for me on squats and if you watch the video, I probably could have gotten 20 if I had known I was that close haha. [/quote]
17 squats I think I’d die. I’m gonna say it’s my leg length that tires me out and not just being out of shape…
[/quote]
Haha, ya high rep squats are pretty brutal. Haven’t gone this high in a while, really want 405 x 20 though, big milestone.
[quote]WhiteFlash wrote:
Cool vid but your camera man can’t count for shit. You were at 8 when he said 10. That was 15 reps. Also, from the angle it looks like 315 but I believe that it was 405.[/quote]
I know, he screwed up the count. But count your reps again, it was 17.
