Workout Summary: 8.18.17

Now that’s a little more like it.

Worked super hard on today’s pull day. Went up in a lot of things. Even the pull-ups are starting to feel better.

Here’s the rundown:

Warmup

  • 90 seconds of rowing
  • Tons of arm swings

Assisted pull-ups

  • 1 x 8, 65 lbs
  • 2 x 8, 55 lbs

Balanced knee-ups

  • 3 x 5

Lat pull-downs

  • 3 x 8, 65 lbs

Reverse pull-ups (resistance)

  • 3 sets of 3, 40 lbs, 15 second holds

Back extension machine

  • 3 x 8, 130 lbs

Diagonal cable pulls

  • 3 x 8 (each side), 20 lbs

Balance shrugs

  • 3 x 5

Grip strength

  • 10 curls, 10 extensions, 15 lbs 3 positions x 3
  • 10 second holds, 3 positions, 20 lbs x 3
  • Finger lifts x 5, 3 positions, 20 lbs
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