Wednesday, February 8, 2017

Wed 2/8 - Pull Day

Workout: Golds

44 + 5 = 49 mins

Started with BOR. Last time I did 185#”s and got 2 sets of 6 reps and had to lower the weight. Today I went with 165#’s and did 4 good sets. Good weight for this and the rep range I wanted and I started every set at 3 min intervals, so rests weren’t all that long for a “heavy” compound movement. Next I did pulldowns supersetted with weighted circle crunches. Crunches were HARD with 10# plate on my chest. Then I did standing cable rows supersetted with rear delt raises. I’ve been trying to get heavier on rear delt, but 40#DB’s were more than heavy when supersetted with standing rows. Finished up with incline/hammer curl combo, supersetted with light rear delt fly’s. Good pull WO.

I weighed 176.8 again this morning.

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