Wednesday 3/27/19
Am fasted cardio 35 min on stairs
Stretching
Back
Core engagement movements to warm up
T Bar rows
First time doing these in a while
Approached very cautiously and kept them extremely strict
Not complete all out failure
Warm up sets were one 25 plate at a time
8 – 25’s x 6
7 – 25’s x 8
Wide grip cable pull down
Usually do these first but did not want any pre exhaustion on my back prior to those bent over rows
1 max straight set
1 max rest pause set
Single arm DB row on incline bench
125 x 8 explosive reps
105 x 8 slower controlled reps
DB pullover
1 max rest pause set
1 reduced weight straight set
Chest supported DB high row on an incline bench
80’s x 8
80’s x6, drop to 60’s, drop to 40’s
Cable tricep press down into leaning forward extension
Build up sets of 12 to 2 max sets
Machine dips
1 max rest pause set
