Hypertrophy Wk2 Day 3- MORE Back

         HIGH-FREQUENCY BACK TRAINING

Training

Full pull-ups today which got off to a bad start as it brought out bicep pain. If you follow along in the logs you know why. House is still at least 2 weeks away from being done. About the time I need to do another update there as well, huh? Anyway, machine rows are always going to be modified at our gym as we do not have one. Week one was on our unilateral leg press, confused by that? (check out week one's video to see how we did that).
Biceps today ended up irritating me due to well, my bicep, so these were not very efficient or effective, finished on the lat pulldown and rowed this sucker home to make sure I walked out of the gym with a huge pump.

 Workout

Day 3 – Back

*Pull-ups – 40 total (pain)
*Machine row – 4x10, first set- hold each rep for 1-2 sec. 2^nd set the regular tempo, 3^rd set hold each again, 4^th set regular tempo:
*Underhand lat pulldown – 4x12:
*DB Pullover – 3x12:
*A1) Rope cable curls – 4x15:  (pain hit or miss)
*A2) Strict palms up curls – 4x8 squeeze good: (hard)
*Wide lat pulldown – 2x20: