Workout: Golds
(Pullups)4x10
(140#SeatRow)3x8
(Abs)3x11
(120#PullDn)2x10
(Crunch)2x10
(25#BackExt)2x15
(70#EZCurl)2x10
(35#RDelt)2x10
(Band)2x12
(35#HCurl)12
40 + 5 = 45 mins
Pull day. 4x10 pull-ups with 2:30 rest to start. Very nice. Next I did seated rows with a pulldown bar for wide grip. Felt good. Supersetted with abs (reverse superman’s). Then I did 2 sets of pulldowns. I did these leaning back at about a 30 degree angle to kind of hit rear delt and upper back more. Supersetted with crunches. Then I did back extensions with EZ bar curls. Back extensions got hard with higher reps. Next I did DB rear delt raises supersetted with rear delt band pulls. Liked this combo to really hit the rear delts and upper back well. Finished up with a set of hammer curls. Good pull day. Next WO I’ll have to focus more on rowing and less on pulldowns.
Nutrition/Weight:
I weighed 172.2this morning. Some of the water/bloat off from the weekend.
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