6/12/22 - Pull
Went in to hit overtime and no one was home; stayed 30 mins, got paid 4 hours double time. Decided its prime time to lift since i was already out there.
1: Yates Row
10x45
10x135
10x185
8x185
6x225
10x135 (1s iso hold)
2a: Trap Shrugs (plate grip)
15x135
15x135
12x135
2b: DB Curls
10x30
10x30
8x30
3: CG Cable Row (RP, 1s iso)
10x70
8x120
3x210
13x150
9x150
7x150
4: CG Lat Pulldown (1.5s neg)
10x70
8x120
3x210
15x120
10x120
6x120
5: Plate Preacher Curl (3s neg)
10x25
10x50
10x50
8x50
6a: Plate Face Pull
15x45
15x45
15x45
6b: CG Landmine Shrug
10x50
10x50
12x50
7: Crossover Curls (1s iso)
10x30
10x30
8x30
8: Rear DB Flye
10x30
10x30
10x30
9: Hanging Leg Raise
10
10
10
Figured it’s time for a progress update:
Biceps: 17.5"
Waist at Navel: 36.75"
Thighs: 25.75"
Weight: 218lb
Aaand I’ve seen almost enough sun to stop looking anemic (bonus progress)!