Thursday, December 24, 2015

Sun 12/20 - Pull Day

Workout: LA Fitness

71 + 12 w/u = 83 mins

Pull day today. Started with heavy BOR (not smith) for 4 sets and then a back off set. Really pleased I got 4x8 with 185#'s. Next I did heavy v-bar pulldowns for 5 sets. I hadn't done iso rows in a while, so I did 2 sets of 1-arm pulls. Very good. Followed that with 2 sets of revers grip pulldowns. That was really the meat of the WO. Lots of heavy rowing and pulling. Then I supersetted rear delt fly's with incline and hammer curls. Finished up with some ab, delt and a little triceps work. Excellent pull WO.

I weighed 176.4 this morning.

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