L
WEEK 13
BACK/ABS
- D Handle Seated Cable Row
4 sets of 10
62.5x15, 75x10,
100x10, 112.5x10, 125x10, 125x10
4 sets of 8
80x8
115x8, 125x8, 135x8, 135x8
4 sets of 8
50x8, 60x8, 60x8, 65x8(sloppy)
4 sets of 12
40x12, 40x12, 40x12, 45x12
4 sets of 10
10, 10, 10, 10
4 sets to failure
23, 17, 13, 11
- Hanging Leg Raise and Rope Crunch
4 rounds
Lots of rowing today. Second exercise was supposed to be 1 Arm Barbell Rows but I swapped it out for the HS ISO Row. I just don’t get the great connection with 1 Arm Barbell Rows like I do the iso Row. Same movement and grip pretty much so. Whatever.
Meadows states at the beginning of this program that the last week is amped up and he hasn’t disappointed me yet. Leg day earlier this week crushed me. Legs are still sore. Chest was good and back today I achieved a nasty lat pump which is normally a challenge for me. But slowed things down and dropped the weight a bit. Definitely HAMMERED iso Rows today. Which got me hype for the rest of the workout. DB pullovers wasn’t too strong. Not sure if it’s from my lats already being so fatigued or what but it just felt wrong.
Anyways. Cruise is going great so far. Strength has minimally dropped and I’m still getting leaner. Most of all I FEEL GOOD most days which is great. Gonna keep hammering the last week then it’s onto the meadows pull/push/legs split to end the cruise and “Onelaught” has my name on it come blast time.