BigTomJ
Well-known Member
Pull day 1
Focus on engagement and execution really prioritizing MMC and stretch/squeeze
FitNotes Workout - Tuesday 14th May 2024
** Rope Pullover **
- 60.0 lbs x 15 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps
** Single Arm Cable Pull-down **
Failure, rest paused as needed to get over 10 reps
- 190.0 lbs x 12 reps
- 200.0 lbs x 11 reps
- 200.0 lbs x 10 reps
** Seal Row **
Warmup
- 135.0 lbs x 10 reps
Working sets to failure
- 225.0 lbs x 12 reps
- 225.0 lbs x 9.5 reps
Backoff set
- 135.0 lbs x 15 reps
** Plate Loaded Low Row **
2-3 RiR on first set, then rest paused as needed to match reps.
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
** Cable High Row **
Paused to really focus on the squeeze and the upper back
- 95.0 lbs x 15 reps
- 95.0 lbs x 15 reps
- 95.0 lbs x 12 reps
Arms super set 1
** Incline Dumbbell Skullcrusher **
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 11 reps
** Seated Machine Curl **
- 25.0 lbs x 15 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 11 reps
Arms super set 2
** Single Arm Cable Curl **
- 35.0 lbs x 8 reps
- 30.0 lbs x 10 reps
** Machine Dip **
- 315.0 lbs x 15 reps
- 315.0 lbs x 12 reps
Focus on engagement and execution really prioritizing MMC and stretch/squeeze
FitNotes Workout - Tuesday 14th May 2024
** Rope Pullover **
- 60.0 lbs x 15 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps
** Single Arm Cable Pull-down **
Failure, rest paused as needed to get over 10 reps
- 190.0 lbs x 12 reps
- 200.0 lbs x 11 reps
- 200.0 lbs x 10 reps
** Seal Row **
Warmup
- 135.0 lbs x 10 reps
Working sets to failure
- 225.0 lbs x 12 reps
- 225.0 lbs x 9.5 reps
Backoff set
- 135.0 lbs x 15 reps
** Plate Loaded Low Row **
2-3 RiR on first set, then rest paused as needed to match reps.
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
** Cable High Row **
Paused to really focus on the squeeze and the upper back
- 95.0 lbs x 15 reps
- 95.0 lbs x 15 reps
- 95.0 lbs x 12 reps
Arms super set 1
** Incline Dumbbell Skullcrusher **
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 11 reps
** Seated Machine Curl **
- 25.0 lbs x 15 reps
- 25.0 lbs x 12 reps
- 25.0 lbs x 11 reps
Arms super set 2
** Single Arm Cable Curl **
- 35.0 lbs x 8 reps
- 30.0 lbs x 10 reps
** Machine Dip **
- 315.0 lbs x 15 reps
- 315.0 lbs x 12 reps