T Nation

Lundrball's Log

9.27
Light swings
Chest supported t rows 90-12 x4
SS underhand BB rows bar 8, 95-8 x3
HS pullovers +90‐15, +140-15
Incline bench bar 10, 135-10, 155-10, 175-5, 135-10
4th rep of 175 left delt pain started
HS shrugs with holds 135‐10, 225-10 x2
Ezbb curls 55-15 x2, 12
Set of hammer curls until right elbow gave out.

Damn. Body is in FU mode.

9.29
High steps and walking lunges
Squats bar 5, 145-5 x2, 235-5 x2, 285-3, 325-3, 235-8 x2
Prone Incline db rear delt raises 10-20, 15-20 x2
Db rear delt rows 20-15 x2
Red mini band PA 25 x2
Leg extensions 20 x2
Ezbb curls 55-15 x2

10.1

Light swings
Rev grip bench bar 10, 135-10 x3, 155-10 x3
Dip machine 240-15, 255-15, 270-12
Chins 8, 8, 7
Band PA 20 > db rear delt rows 20-12 x3 rounds

Left delt was tender during rev grip, but was decent. Gonna have to keep it light.

10.5
High steps
WG pull-ups 5 x3
Deads 135-5, 225-5, 315-3, 405-3 x2, 315-5
Ezbb curls 55-20, 12, 10

10.6
Red mini band curls. 10 mins straight, then 6 mins.

10.7
Lat pulldowns 110-10, 120-10, 130-10, 140-10, 150-10
HS pullovers +90-15, +140-15, +190-10
HS shrugs with 3 count holds +90-10, +180‐10 x2
Cable lateral raises 15, 12, 12
Rev hypers 50-10 x3
DB Lateral raises 15-15 x2

10.10

High steps, BW squats
Squats bar 5, 135-8, 225-3 x2, 275-3 x2, 315-3 x2
Prone Inclined DB rear delt swings > bent over rear delt rows 10-20 > 15, 15-20 > 15, 20-20 > 15.
Red mini band PA 20 x2
Ezbb curls 65-12 x2

10.12
Light swings
Rev grip bench bar 10, 135-10 x2, 155-10, 8. Couldn’t hold grip. Realized bar was bent, kept rolling slightly.
SS SA DB bench 40-10 x4
NG chins 8, 6 x2
Dip machine 240-15, 255-15, 270-13
SA machine flyes 85-12, 100-12
Sled push 105 x4 lengths x2

10.14
Walking lunges, high steps
Deadlift 135-5 x2, 225-3 x2, 315-3 x2, 405-2, straps 405-3, 425-1
WG pull-ups 5 x5
Ezbb curls 55-15 x2
Chest supported t rows β€˜bar’ 10, 95-15 x2

10.16
Chins 5
Upper back cable row 100-20, 110-20, 120-20
Lat pull downs 110-10, 120-10, 130-10, 140-10, 150-8, 160-8
HS pullovers +90-15, +140‐15, 12
HS shrugs 3 count +90-10, +180‐10
Alt cable raises 12, 12, 8
Rev hypers 50-12 x2
Db Lateral raises 15-20 x2

10.18
High steps
Squats bar 10, 135-5 x2, 225-5 x2, 275-3 x2, 315-3 x2
Prone Inclined DB rear delt swings > bent over rear delt rows 15-20 > 15, 20-20 > 15 x2 rounds
Band pull apart > Ys, 20 > 10 x2 rounds
Hack squats sled 10, 145-10, 235-10

10.20
Light raises, band PA
Rev grip bench bar 10, 135-10 x2, 155-10 x2
SA DB bench 50-10 x4
Dip machine 240-15, 255-15, 270-15
NG chins 8 x3
SA machine flyes 100-12 x2

10.23
High steps, Band good mornings
TB deads 150-10, 240-10, 330-10 x3
WG pull-ups 5 x5
Ezbb curls 55-15 x2, some DB curls. Elbows shot.
HS pullovers +90-15, +180-15

10.25
Band warmup
Cable row, upper back 100-20, 120-20, 140-20
Chest supported t rows bar 10, 90-10 x2, 15
Lat pulldowns 120-10, 130-10, 140-10, 150-8, 160-8
10 sec hang between each set
HS shrugs, 3 count hold +90-10, +180‐10 x2
Alt cable raises 30-10 x2, 20-15
Db Lateral raises 15-15 x2
Rev hypers 50-10 x3