It was a good day.  Sadly, I was a little thrown off by the fact that I couldn’t ride my bike today.  The back tire was flat with a small piece of glass in it.  Somehow, I didn’t notice the exact moment when I got the glass stuck in there.  It’s not like I live in a slum or anything, but there are often broken shards of glass on the sidewalks.  I’m just thankful the air pressure held up long enough for me to ride back home from wherever the glass was.

Regardless, I still got in a bunch of sets for the pulling musculature.  🙂

 

 

1.  Warm-Up

2.  Pendlay Rows (Barbell Rows from the ground)
Goal:  145 x 12.
Actual:  145 x 12.  155 x 9.

3.  Chinups
Goal:  Bodyweight + 25 x 11.
Actual:  BW +25 x 12.  BW + 25 x 8.

4.  T-Bar Rows
Goal:  100 x 12.
Actual:  100 x 12.  110 x 9.

5.  Pullups
Goal:  Bodyweight x 10.
Actual:  BW x 11.  BW x 8.

6.  Dumbbell Rows
Goal:   105 x 10.
Actual:  105 x 8.  100 x 10.

7.  Low Cable Row
Goal:  ?  I haven’t done this in a very long time.  I was just looking for another exercise to add
Actual:  200 x 12.  210 x 9.

8.  EZ (Cambered) Bar Curls
Goal:  70 x 11.
Actual:  70 x 12.  80 x 10.

9.  Seated Dumbbell Curls
Goal:  20s x 12.
Actual:  20s x 12.  25s x 12.

10.  Standing Cable Rows
Goal:  70 x 10.
Actual: 70 x 10.  70 x 10.

11.   FST-7 Pendlay Rows
Goal:  125 x 10 for first three sets
Actual:  125 x 10.  125 x 10.  125 x 10.  125 x 9.  115 x 10.  115 x 10.  115 x 10.
I cleaned up my form this time.  It felt a lot more respectable that way.

12.  Cool-down

13.  Eat carbs.

Notes:

Well, it was another day of good progress.  I got stuck on the dumbbell rows, but it’s all good.  Thankfully, my body is adapting well to the volume.  It’s not something I’d recommend to a beginner, but it’s a decent strategy for intermediate lifters.

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