2017-10-23 workout

  • 5 min row machine
  • Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
  • Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
  • Assisted pull ups, pronated grip: 3.5@10kg, 8@20kg, 5
  • Pallof press, big cable machine: 12 (each side)@30kg, 12, 12
  • Bicep machine: Drop set starting at 30kg
  • Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
  • Ab crunch machine (seat height 4): 15@30kg, 15, 15
Time: 62 minutes
Weight: 73.1 kg
Notes: The dead lifts were very difficult, presumably due to the gap since I last performed the exercise.  Also, a couple days ago I did 4 clean pull-ups, pronated grip, on a bar in the park, so it would seem that the dead lifts and dips make me fatigued before the pull-ups in this workout sequence.

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