Lat pulldown
Warm ups 3 sets of 134 kilos 10 -12 reps
Deadlift
Warms up sets 1 rep of 200 kilos then 160 kilos until failure 10 reps
Barbell rows
Warm ups then 120 kilos 1 set 8 reps
Dumbbell bent over rows
Warm up then 60 kilos 1 set 10 reps
Super setted these as time was limited
1 set of chest supported t bar low weight wish I could have done it for longer
Seated cable row 3 sets 120 kilos 10 reps
Straight arm lat pull down 3 sets 80 kilos 8-10 reps
Cable face pulls 3 sets 80 kilos 10 reps
Would have liked to add some barbell shrugs but what I managed to get done felt great

Photos: deadlift, Christmas lunch with family and a bit of snacking
Warm ups 3 sets of 134 kilos 10 -12 reps
Deadlift
Warms up sets 1 rep of 200 kilos then 160 kilos until failure 10 reps
Barbell rows
Warm ups then 120 kilos 1 set 8 reps
Dumbbell bent over rows
Warm up then 60 kilos 1 set 10 reps
Super setted these as time was limited
1 set of chest supported t bar low weight wish I could have done it for longer
Seated cable row 3 sets 120 kilos 10 reps
Straight arm lat pull down 3 sets 80 kilos 8-10 reps
Cable face pulls 3 sets 80 kilos 10 reps
Would have liked to add some barbell shrugs but what I managed to get done felt great


Photos: deadlift, Christmas lunch with family and a bit of snacking
