28 March 2019
Pump
Shoulder Circles: 100
Rear Delt Cable Crossover: 100
Strength
Chest-Supported Row: 45x20, 70x8, 80x8, 90x6, 105x4, 70x15
Volume
Underhand BB Row: 135x20, 155x15, 175x12
Close-Grip Pulldown: 20,20,10
Curl Machine: 3x12
Finisher
Rear Delt Machine: lots of reps
BB Curl: 45x100
Overhead Plate Raise: 10x100
Cardio
Exercise Bike: 10 minutes
I quit doing these for pendlay rows and now that I can’t do them, I miss them.
I’m strength training too and dropping a few pounds.
Sorry @losthog didn’t mean to miss you off the strong list.
I love me some underhand barbell Rows!
29 March 2019
Pump
GHR: 2x10
Strength
High-Bar Squat: 45x20, 95x20, 135x20, 185x20, 225x10
Volume
Hack Squat: 10,10,20,25,15
GHR: 4x12
Finisher
Squat Jumps: 1 minute AMRAP
Squat Jumps Alternating Wide and Narrow: 1 minute AMRAP
Bodyweight Squat: 1 minute AMRAP
Bottom Squat Partial: 1 minute AMRAP
Static Bottom Squat Hold: 1 minute
This was a good workout. The finisher was brutal
Some nice squat volume there mate. Very similar to mine right now. Good job
Thanks bro!
Don’t this one before… was stinking tough. Which round was the worst fro you. Round two was by far the hardest for me. Almost crossed the puke threshold lol
Yea I’d actually agree that was the worst one. I would also say the fourth round was hard because by that time my legs were shaking and fatigued
I’m a slow twitch type dude so I can do the static hold and partials all day long, but the explosive stuff absolutely murders me. Even as a young athlete I couldn’t sprint to save my life but tell me to run 10 miles… no problem
30 March 2019
Seated BTN Press: 45x2x20, 65x10, 75x10, 85x10,9,8,7,5, 95x6,5,5, 65x10,15
Lateral Raise Rack Run: 50,25,15,10,rest,10,15,25
Overhead Plate Raise: 10x100
Band Pull-Apart: 100
Leaning Cable Upright Row: 5x20
31 March 2019
Rear Raise: 100
Chest-Supported Row: 15,8,8,8,8
Pulldown Machine: 3x15
Close-Grip Cable Row: 15,15,10,40
Hammer Curls: 5x10
Concentration Curls: 12,10,10
Incline Curls: 2x15
Preacher Curls with 3-second descent: 2x10
I’m turning into a huge bro y’all. Next thing ya know I’m gonna be carrying around a gallon of water with me
Curls for the girls. Nice
Look out curls in the squat rack next
I’m guilty of the Fallon of water thing… I don’t drink out of it at least though. I just found it difficult to keep track of how much water I was really drinking. I’d loose coins of how many ounces. When you have to drink two gallons it’s wayeasier to remember 1 and 2 rather than 11 24 ounce water bottles.
Alright fair haha. That’s a good reason to carry one around
I try to just leave it on my desk at work and hide the “bro jug” as much as possible lol
Captain Jack the old pirate boarded the ship 
Oops! Not my log lol