Meetketchup Pull
Wednesday, May 29, 2024 at 2:20pm
Lat Pulldown (Cable)
“Unilateral, elbows tight”
Set 1: 40 lbs x 10
Set 2: 40 lbs x 9
Iso-Lateral Row (Machine)
Set 1: 200 lbs x 12
Set 2: 155 lbs x 11
Lat Pulldown (Cable)
Set 1: 150 lbs x 12
Set 2: 150 lbs x 11
T Bar Row
Set 1: 135 lbs x 12
Set 2: 135 lbs x 11
*used landmine w/ handle
Cable Pullover
Set 1: 70 lbs x 14
Set 2: 70 lbs x 12
Bicep Curl (Cable)
Set 1: 25 lbs x 16
Set 2: 25 lbs x 12
Set 3: 20 lbs x 12
Rear Delt Reverse Fly (Machine)
“Half-ROM, Stretch Bias”
Set 1: 50 lbs x 20
Set 2: 50 lbs x 13
Set 3: 50 lbs x 10
*subbed Kroc Style Reverse Incline Flyes, i felt this much more than reverse pec deck.
Seated Incline Curl (Dumbbell)
Set 1: 30 lbs x 12
Set 2: 30 lbs x 8
Set 3: 30 lbs x 6 [Drop]
Set 4: 25 lbs x 3 [Drop]
Set 5: 20 lbs x 2 [Drop]
Was still feeling fatigued going into this, but it wasnt as bad as yesterday.
Struggling to feel my lats on pronated lat pulldown, will reach out to coach.
Finally got the exact right food combo to meet my macros perfectly. Yesterday i was ~200cal over target which was partially fatigue-related low compliance and also me justifying it to meet my dietary fat goals. Gotta shape up.
Progress 5/29/24
Weight: 210.9lb
Waist: 34.75"
