SUNDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Lat Pulls
- Face Pulls
- Pull Downs
- GHR
- *2-4 sets (whatever you need)
ME- Reverse band cambered swiss bar up to max single. Worked up to 2 plates, a quarter and a dime. I probably should have taken some smaller jumps between my second to last set and that set but TBH, that was the jump Dave took and I was trying to chase him for as long as I could before ol’ gear daddy out benched me. ANyway I’m pretty sure it was a grindy rep because swiss bar handles are weird and it was tilting backwards HOW’S THAT FOR A COMPELLING EXCUSE??!!??
Close grip incline with shoulder saver 5x3-5
135x2x5 then 145x3x5. Margaret was tryng to arch too hard and make it a decline bench so she had to move her feet out and I, being the loving training partner and friend that I am, spidermonkeyed for her to keep her feet from slipping. Also this is why I don’t pull sumo because I almost ripped off my loins. I also regret whispering “do it for me” while standing in front of her before her last set. Even I felt uncomfortable.
Chest supported row 4x8-10 heavy. We set up the lil baby cambered bar for doing rows on the chest supported bench. I still need someone to poke my mid-back on these so I don’t just shrug my life away.
Front and side raises 3x20 ea no rest superset with heavy rear delts 3x10- 10s on the front and side raises and 25s on the rear delts. SO Stronk.
Cable tricep extension 80 reps total
Push ups with bar in bottom of rack 80 reps total
free time- mostly back work for most of you people. I did some lat pulls and rows in a squat position to work on my muscles I’m still having trouble using but it’s getting better.
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