Saturday, July 25, 2015

Sat 7/25 - Pull Day

Workout: LA Fitness

62 mins + 5 w/u = 67 mins

I was planning on 1 set of pullups to start the WO. More as a good warmup than part of the WO. Changed plan and decided to start the WO with pullups supersetted with weighted decline crunches.  Pullups were good. Did 3x8 and then a set of body weight with short rest after last weigthed set. My best pullups were 35# for 4x8 and I'm not sure I could've gotten a 4th set of 8, this was really good work for me this far into a cut. Crunches were good. Next we supersetted seated rows with leg raises in the captains chair. 3 sets of heavy rows and a back-off set. We could've probably just hit some quick arm/delt work and been done at this point and still had a really good WO.

Next we did v-bar pulldowns, concentrating on the contraction/squeeze. Had to drop the weight here every set. Back was really fatigued. Then we did the incline/hammer curl combo, supersetted with seated rear delt raises. Finished up with 2 sets of Hodge rows and one set of DB rows. Really good pull WO.

I weighed 171.0 this morning.  Definitely need to eat today.

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