Training:
Mtn Dog Pull
1) Warm up:
- Band pull aparts
- Band shoulder dislocates
- Handcuffs
- Shoulder complex
2) Meadows rows:
- 2 x warm up sets
- 3 x 8 x 70#
3) Barbell row:
- 3 x 8 x 135
4) Stretchers:
- 1 x 12 x 100, 120
- 1 x 12 x 140 (top set)
- 1 x 12 x 120 (back off set)
5) Partial pull downs:
- 1 x 10 x 150, 170
- 1 x 10 x 200 (top set, used straps)
- 1 x 10 x 180 (back off set)
6) Lat stretching
7) Db shrugs:
(3 sec Iso hold at top)
- 1 x 15 x 35
- 2 x 15 x 50
8) Curls:
- Hammer curls 3 x 20
- Supinated arm curls x lots
- Straight barbell curls 1 x 25, 15
(Warm up elbows with hammer curls)
Comments:
Body: great
Hydration: 1/2 gallon
Protein: Solid. Big post workout meal
Weight: 211#
Notes: almost done with bulking phase. Good workout today.
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