Day: May 17, 2020

Marathon Back Session

Getting pretty sore from yesterday in my ass, chest, shoulders, etc. My left leg is still bothering me too. Workout at 10 for 2.5 hours!

Warm-up

  • 10:00 Airdyne (202 cals, 5.05 km)
  • 5:00+ Bottom Squat Hold

I haven’t sat in the bottom like that is a very long time. Need to do that more often.

Back Day

4 Sets

  • 12 Lat pulldowns (110#)
  • 12/12 Single arm supinated bent over DB row (45#)

4 Sets

  • 12 Seated Cable row (75#, 2 sets wide, 2 sets close)
  • 12 Incline elbows out db row (30 deg, 25-20-20-25# DBs)

4 Sets

  • 12 Cable row to neck (rope, 25#)
  • 12/12 Lying side straight arm db raise (10# DB)

4 Sets

  • 12 Incline Lat pulldowns (30 deg, 100#)
  • Max Strict Chin-ups (7-6-6-5)

Midline

3 Rounds

  • 30s Banded Sprinter Sit-up
  • 30/30s Banded Side Plank + Elbow to Knee
  • 30s Banded Elevated Mountain Climbers
  • 1:20 Rest

We built in a 10 second transition on the clock too for setting up each movement. This would work much better with rep counts instead of using the clock. Something like 30-20/20-30 reps would have been good.

Earned the rest day tomorrow!