Thursday in the gym and on the treadmill at 0135 hours for 30 minutes
I have been gingerly working around some shit! I said fuck it this morning, it was basically a pull workout and so all my ailments were very quiet and I got after it
Back
Seated cable rows/Lat straight arm pushdowns….i guess that’s what you would call it
70lbs warm up 2 x 20
110 lbs x 12/ 40 lbs with pushdown
120 lbs X 10/ 30 lbs pushdown
130 lbs x 8/ 30 lbs pushdown
150 x 5
Neutral grip pull downs
40 kg warm up 2 x 15
70 kg x 12
80 kg x 10
90 kg x 6
100 kg x 4
Single arm dumbbell rows /farmers carry with one 45 lb plate offset
50 x 12/ carry 1 lap around weight room left arm
55 x 10/ carry 1 lap around weight room right arm
60 x 8
Curls
Standing dumbbell 20 lb x 14
25 lb x 12
30 lb x 10
35 lb x 8 barely
Straight bar Cable curls
30 kg x 10
35 kg x 8
49 kg x 4
Single arm preacher machine
40 lb x 12
45 lb x 10
50 lb x 8
Another 20 minutes on treadmill
Done!!
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