Day 3
I did a quick arm workout on Tuesday, didn’t have time for a big workout, so just did 3 different supersets, combining bi’s and tri’s each time. Did z bar cable curls with rope tricep pushdowns, dumbbell curls with bench dips, seated dumbbell curls with overhead rope extensions. Did 4 sets of 15 for each.
Last night I did back, I was really tired at work the whole day, don’t know what was going on, but just struggled to stay awake, so I took some pwo, had a sample of Betancourt androrush lying around so just took that.
Reverse lat pulldowns: 2 warmups of 15 reps at 100, 120lb. Then did 140, 160, 180, 200, 220 for 14, 12, 10, 8, 6 reps
Hammer strength lat pulldown: 2 sets with 2 plates a side, 12 reps each, then I added 25lb a side, did 2 more sets of 6, but on the last set I dropped down to 2 plates for 6 more and dropped to one plate for 10 more sets
Rack pulls: For lower back I alternate between doing heavy deadlifts one week, higher reps the next and then rackpulls. Did 135, 225, 315, 365, 405 for 12, 12, 8, 6, 4 reps. 405 ties my PB for rack pulls
Barbell rows: Just did these to failure, didn’t have much left at this stage, so couldn’t do a lot of reps, did 2 sets of 225, then 275 and 305
T bar rows: I went light here to get as many reps as I could, did 3 sets of 20 with 2 plates, then one set with 3 plates also for 20 reps
I’d normally do at least one more exercise for back, but I was done at this stage. Really happy with this workout, the week off doesn’t seem to have put me back too much at least. One thing I will say is my body really hurts after the 3 workouts this week, but I do seem to recover pretty quickly, my chest was pretty sore yesterday, but this morning the pain is gone. Pumps on all the workouts were really good. So far so good this week, I’m not sure if I’ll do legs this week since my left foot still hurts, but we’ll see.