w18 backs

Activity: weights
Training Partner: NA
Calories intake: 3187
Cal Burn : 3110

Unilateral cable row

Set 1 : 60.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 30.0×12 (tut row styles)
Set 5 : 30.0×12

Pull Ups

Set 1 : 4 Laps/Reps (pain thru tres)
Set 2 : 4 Laps/Reps
Set 3 : 5 Laps/Reps
Set 4 : 5 Laps/Reps
Set 5 : 5 Laps/Reps

Wide Grip Lat Pulldown

Set 1 : 70.0×8
Set 2 : 70.0×8
Set 3 : 70.0×8
Set 4 : 55.0×9 (tuts)
Set 5 : 35.0×16 (tut)

Straight Arm Push Down

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 70.0×10
Set 4 : 35×12
Set 5 : 40×9

Alternate Hammer Curl

Set 1 : 25.0×10
Set 2 : 25.0×10
Set 3 : 25.0×10
Set 4 : 25.0×10

Full Range Of Motion Lat Pulldown

Set 1 : 45.0×8
Set 2 : 45.0×10
Set 3 : 45.0×8
Set 4 : 35×8

Cable Triceps Pushdown

Set 1 : 70.0×10
Set 2 : 70.0×10
Set 3 : 30×15 (tut slow reps)
Set 4 : 40×15

Dumbbell Tricep Kickback

Set 1 : 15.0×8
Set 2 : 15.0×10

Cable Seated Row

Set 1 : 65.0×10
Set 2 : 65.0×12
Set 3 : 75.0×10
Set 4 : 50.0×15

Damage: Levator. Tres major (super tight)

NOTES: First time in a long time the racks were taken in the morning. So no deadlifts today. Pull ups affected by the shoulder.

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