Day 19. Weight 167.6. 1hr40min AM lifting; 20min afternoon ab routine (later)
Back:
WG Pdowns: 75x12, 85x12, 85x12, 95x10, 95x10
VG Pdowns: 95x12, 105x10, 105x10, 105x10, 85x15
Deficit Deads: 135x8, 185x5, 185x5, 185x5, 185x5
Deads: 185x8, 225x5, 225x3, 185x5, 135x8
Romanian Deads: 135x10, 135x10, 185x8, 185x3, 135x8
Back Extensions: 3 sets of 20
Seatbelts: 45x10, 45x10, 45x10
BB Shrugs: 95x30, 135x20, 185x12, 225x8, 225x9, 185x10, 135x15
Rear BB Shrugs: 95x30, 135x20, 135x15
OH BB Shrugs: 4 sets of 20 w/Bar
DB Shrugs: 45x10, 50x10, 55x10, 60x10, 65x10, 60x10, 55x10, 50x10, 45x25
I stood on 3 plates for the deficit deadlifts and am a new fan of this exercise... Seems like the deficit exposes some of the bad habits I've developed with my form. Anyway, I'm gonna start rocking different variations to try and get my deadlift up...
Shrugs are getting much easier. I've heard that traps, chest, and biceps are the main areas that grow when using LGD, due to the amount of androgen receptors in those muscles... Anyway, great workout today