Workout Summary: 6.23.17

My pull day was a bit… different. I think we did all new exercises. Some of them were great. Others were a bit awkward. I definitely missed the dead lifts.

We worked on grip and forearm strength, though, which is awesome. Trainer Lana is an avid rock climber so she’ll know how to best help me with that. My forearms and wrists are the feature I am most self-conscious about. It’ll be great to see what we can do!

Here’s the rundown:


  • 2 minutes on the row machine
  • 40 or so arm circles, each direction, each arm
  • 10 sideways cable pulls, 5-ish pounds

Assisted chin-up

  • 3 x 8, 40 lb assistance

Lat pull-down

  • 3 x 8, 55 lbs

Incline bar pull-up

  • 3 x 8

Dumbbell rows

  • 3 x 8, 25 lbs

Military press/hammer curl super sets

15 lbs

  • 4 military press
  • 8 hammer curls

Forearm curls

  • 3 x 8 (per side), 15 lbs

Dumbbell side grip

  • 2 x 20 seconds, 15 lbs

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