Christmas Eve’s workout:
** Deadlift **
– 135.0 lbs x 3 reps
– 135.0 lbs x 3 reps
– 225.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps
– 275.0 lbs x 2 reps
Speed from the floor is a problem for me so I doubled up some mini bands and will work on this on my second deadlift day. I will increase weight each week by 5-10 pounds until I hit 315 and then I will add more bands.
Speed deadlift work is the one thing that helped me a lot in the past.
** Chin Up **
– 6 reps
– 6 reps
– 6 reps
– 6 reps
– 6 reps
** Chest Supported Row **
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
– 90.0 lbs x 10 reps
DB’s on an incline bench.
** Close Grip Pulldowns **
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
– 150.0 lbs x 12 reps
Today:
** Dumbbell Hammer Curl **
– 35.0 lbs x 12 reps
– 35.0 lbs x 15 reps
– 35.0 lbs x 15 reps
– 35.0 lbs x 15 reps
** EZ-Bar Curl **
– 105.0 lbs x 10 reps
– 105.0 lbs x 10 reps
– 105.0 lbs x 10 reps
** Tate Press **
– 40.0 lbs x 15 reps
– 40.0 lbs x 15 reps
– 40.0 lbs x 15 reps
** Rope Push Down **
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps
– 120.0 lbs x 15 reps
** Cable Face Pull **
– 85.0 lbs x 100 reps
Simple arm and rear delt day. Nothing crazy, just extra work.
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