Close-grip pull ups
bw + 45 x 5
bw + 90 x 5
bw + 115 x 5
bw + 135 x 4
bw + 90 x 6
(superset)
Shrugs:
thumbless grip + full pause at the top
315 x 12
315 x 15
405 x 8 (kept slipping)
315 x 21
Bent-over Rows:
super strict, with weight touching the ground (no bounce) between each rep
165 x 8
250 x 8
250 x 10
275 x 6
(superset)
Band-resisted curls:
40 + greens x 8
40 + greens x 10
40 + greens x 8
40 + greens x 6
Reverse Flyes:
160 x 10
205 x 10
245 x 10
275 x 10
Finished the 3 sets of rainbow dragonfly ponies, for 3, 5 and 7 reps. (Abs were sore from the ab wheel yesterday)
2 comments:
Hey Dave. Are you guys training on Thursday? I'm coming to UCLA for the basketball game that night and was going to stop by. I think the game starts at 8pm.
Yeah, I'm not sure when exactly. I'm guessing we could go a little earlier if need-be. Also, I think a few guys are going to the game, so maybe we could split up too if that's easier.
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