BACK TRAINING - Mesocycle 23 Week 1
All I had eaten prior to this workout was a 2 scoop whey shake plus 2 grams of Omega 3 Fatty Acids and half a cup of almonds.
Weighted Pull-ups:
BW + 20 lbs x 3 reps
BW + 30 lbs x 4 reps
BW + 40 lbs x 3 reps
BW + 50 lbs x 2 reps
BW + 50 lbs x 3 reps
Very good stuff!!!
Dumbbell Rows:
120 lbs x 4 reps
120 lbs x 5 reps
120 lbs x 6 reps
120 lbs x 7 reps
Such a long time since I've done these....
Seated Cable Rows: 120 lbs x 8 reps x 3 sets, 100 lbs x 13 reps
Decline Dumbbell Punches: 25 lbs x 10 reps x 2 sets
Facepulls: 75 lbs x 15 reps, 87.5 lbs x 12 reps
Hammer Curls: 45 lbs x 10 reps x 2 sets
I am going to try to increase the reps on the dumbbell rows. I want to get 3x13 with them.
Here's the video of the Dumbbell Rows: