Monday, April 27, 2015

A. Deadlifts – 5 x 5 (increasing each set to top set of 5)

175, 195, 205, 215, 225

B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

8-8-7 (Tough)

C. Bent-over Barbell Rows x 15-12-9-6 + Drop set on final set (increasing)

33-53-63-73 (dropped to 53# for the drop set and got 10 reps)

D. BB Curls x 15-12-9-6 + Drop set on final set (increasing)

43-48-53 (did these 6+3), 53 (dropped to 33# and did 13 reps)

E. DB Hammer Curls – 3 x 10-12 reps per arm (20-24 reps total)

20#/hand for 3 sets of 12 sets

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