T Nation

Lundrball's Log

11.17
Upper back cable row 100-20, 120-20, 140-12
Pendlay row bar 5, 135-8 x3
HS pullovers 90-12, 140-12, 180-12, 230-8
HS shrugs 3 count hold 90-10, 180-10 x3
SA cable Y raises 30-12 x2
Rev hypers 50-10 x3
BB curls 60-10 x3

11.19
Db press > “ohearn” raises 20-20 > 10-12 x3

11.20
Squats bar 5, 135-5 x2, 225-5, 275-3, 315-3, 335-2
Narrow stance Hack squats sled 5, 145-10, 235-10 x2
Sled drag 125 x8 lengths continuous
DB arc presses 25-5, 20-8 those too heavy, 15-10 x3
Db rear delt rows 20-15 x3
Band PA 20 x2

11.21
DB press > front, mid, side raises 20-20 x3, 10-15 to 12 reps x3 each

11.22
RFESS bw-10, 30-10 x3

11.23
Light raises, band PA
Swiss bar bench bar 8, 135-10 x2, 155-10, 175-10, 195-8, 225-3 x2. Yeah, 2 plates and delt didn’t rip apart!
SS SA DB bench 55-8 x5
NG chins 7 x3, 5
Machine dips 240-15, 255-15, 270-10
SA machine flyes 70-12, 85-12

11.24
Db curls 5 sets 20 to 12 reps

11.27
High steps, Band GM
Deadlift bar 8, 135-3 x2, 225-3, 2, 315-2, 365-2, 405-2, 425-2 x2, 315-8
WG pull-ups 5 x5
DB press 25-15, 30-15, 35-15, 40-10 x2
Cable lateral raises 20-12, 10