Workout Summary: 4.10.17

Wow, killer pull day workout today! I could really see how far I’ve come. I went up in weight with just about every exercise and I was able to complete all my sets without any assistance (well, just once but it wasn’t much).

It’s amazing how quickly I’ve been able to get back in the saddle. Also, I seem to be responding super well to the “push/pull/leg” workout. Awesome!

This is my last week of the 12-rep sets. Next week, it’ll be on to higher weight, lower reps. #GAINZ.

Here’s the rundown:

Warmup

  • 2 x 10 small arm swings, each direction
  • 2 x 10 large arm swings, each direction
  • 2 x 10 pushups

Deadlifts

  • 1 x 12 just the bar (45 lbs)
  • 3 x 12, 85 lbs (Personal best for reps)

Lat pull-down

Just the single cable this time

  • 1 x 12, 55 lbs
  • 2 x 12, 70 lbs

Dumbell row

  • 2 x 12 (each side), 15 lb weight
  • 1 x 15 (each side), 20 lb weight (Personal best)

Upright row machine

  • 1 x 12, 40 lbs
  • 1 x 12, 45 lbs
  • 1 x 12, 55 lbs

Isolated bicep dumbell curls

  • 2 x 12 (each side), 10 lb barbell

Hammer curls

  • 2 x 12 (each side), 10 lb barbell
  • 1 x 12 (each side), 12.5 lb barbell

Lateral shoulder raises

  • 1 x 12, 5 lb barbells
  • 2 x 12, 7.5 lb barbells
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