Day: December 9, 2024

Back

4 Sets

• 4 Hex Bar Deadlifts (30-90-140-170-190-200-210#)
• 3×10 Incline Back Fly (30/25)

We bumped up 10 pounds, starting with the third warm-up set.

4 Sets

• 5/3 Weighted Strict Pull-ups (35/15#)
• 10 Straight Arm Pulldowns (60-62.5-62.5-62.5/49)

I added a second set of ankle weights and bumped up three of my pulldown sets.

4 Sets

• 8 Bent Barbell Rows (80)
• 3×10 Incline DB Rows (40/30)

Went up five pounds on the barbell rows.

Abs

2 Sets

• 20 alt Knee Crunch
• 20 OH Reach Crunch
• 20 Straight Leg Bicycle
• 20 Leg Raises
• 20 alt Side Crunch w/ Reach Across