Wednesday 4/17/19
Am fasted:
Cardio: 35 min stairs 20 min recumbent bike
Stretching
Back
Not a good day on my standards
I’ve somehow managed to obtain a bad pain behind my right shoulder blade
No clue how, just popped up last week after a chiro appt, thought it was just a soreness that would fade but it’s persisted
Such is life haha
Hammer strength pull down
2 p + 25 ps x 10
2 p + 25 ps x 7
Single arm DB row off incline bench
110 x 8-9
100 x 8 slower tempo
Reverse grip EZ bar row
4 25’s ps x 8
3 25’s ps x 11
Cable pullover
Build up sets of 10 to one max set
Assisted pull up
Wide grip into close grip
1 max set
Hyper extension
1 max set holding a 25 and then dropping to bodyweight
Machine preacher curl
Worked up to one max rest pause set
Cable rope hammer curl
3 sets 15-12 reps
