Friday
Pull Day
Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds
Deadlift
298.8 (+10 each set) 348.5x5
superset with
OH Press
137.5x5, 5 sets
Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers) and Box Jumps, 8 sets of 1
8 sets of 1 lever
* Tricep Pushdown was performed strict and spreading the rope, then strict no spread and finally using momentum to fully exhaust the triceps
Chinups - AR: Tricep Band Pushdown - 20 to 30 seconds of reps constant tension
BW+53.5 x 3, 4 sets
T-Bar Row
111.5x10 midrange partials, x5 top half partials, x5 full reps - 3 sets
superset with
Pullover
44x8, 3 sets
T-Bar Row
111.5x10
__________________
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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