16th February 2019
Back + traps
reverse grip pullups / pulldowns:
5+x partials / 76,5 x 5 strip to 58,5 x 6+4 (r/p)
5+x partials / 76,5 x 4 –> 58,5 x 6+4 (r/p)
Rope pullovers:
62,5kg 3 sets of 10 (rest/pause)
Smith machine rows
3 plates per side x 10, 10, 10
dumbell rows one arm
55kg x 10, 8, 6
I´ll try for 55 next time.
Lying incline dumbbell rows
25kg, 3 sets of 10
behind the head pulldowns
65,5 – 3 sets of 10+
loaded hanging DC stretch immediately after
DB Shrugs – 60kg – 3 sets of 10+
+ Abs
