Pec deck: 3x30@ 50
Low Inc. DB: 15@ 40, 50.
6x8@ 60’s; pause, punch from bottom.
Drop set to finish; 6@ 60,40, 20@20.
Flat BE (wide); 6x6@ 135.
Quad ext; 15@70, 90
4x15@ 120
1 arm,iso-hammer row (Dorian style); worked to 4x6@ 3plates.
Huge set to finish, both side together; 10x10@ 1 plate, varying grips. Super pumps.
I expected this from the “Fletcher arm gauntlet of Guns” guy.
Thanks, it’s just another body part that has work to be done. Things are coming (back) together with my training, so at least that is positive.
Seat machine lateral pumps: 2x20@ 50
10x6 @ 70 w/ 30 sec. rest.
Mid-inc. smith: Up to 8x3@ 155; explosive.
Seat Iso-rows: Single arm, 6x6@ 3 plates; big finish, 30@ 1plate.
Flat DB press: Up to 6x6@ 70’s. Paused then punch; very nice straining here.
Power shrugs, high pulls, cleans (from hang and floor); 3x3 of everything@ 95.
High pulls and cleans, from floor: 3x3@115.
Bent rows, dead stop: 2x5@ 135
4x5@ 185.
RDL (con. and sumo): 3x3@ 225.
cons; 5@ 275
3x5@ 315
Sumo (wide) 2x5@ 185
OHP: 5x5@ 95
Cable crunch, face pulls, rope pull downs: 3x10 super sets.
Ab/Ad machine: 3 sets up to 3x10@ 130 each.
Calf: 5x5@ 225.
DB press, high Inc.: 12@ 30, 40, 50/ 3x12@ 60’s. Did 50 pull aparts after first 3 sets,
Hammer Iso-high rows: 20@ 45, 12@ 70.
3x6@ 95.
3x8@ 70. All weights = per side for rows.
Hello H.
I’d say yes. It’s just a straight arm pulldown, with a different ‘handle’. A total body brace from the floor all the way up. Those 3 moves, done as a giant set, really pump/warm me up before more upper body work.