July 1 - Wednesday
Back and Bi
Warm-up - Speed Rope - 10 min
DeadLift
Warm-Up - hook grip
2x10 185, 205
Working Sets - alt grip
5x5 225, 245, 265, 275, *295 for 1 (too much)
Finisher - alt grip
1x10 225
Standing Barbell curl
3x8 70
Standing Dumbbell Hammer Curl
3x6 40, 35, 35
Upper Back SuperSets
Lat Pulldowns
2X10 115, 100
Seated Row
2x8 115, 100
Bent-Over Reverse Dumbbell Flys
2x10 15s
Notes: Went too heavy on the DL on the last set. Upper Back was rushed.
Hammer curls felt weak. Feeling the back after this workout!