Sick Ass Morning
Sick in a good way. I was feeling it this morning. Super great start to the day. Now only some cardio left…
First thing when I got to the gym (5:45ish)
Cardio:
5 minutes treadmill, 3 mph, various inclines, usual drill
5 minutes stair stepper
1×75 decline crunch
7:30 Back and Triceps Training with Andy
Warm Up Sets
Reverse Grip Pull Down/ Wide Grip Pull Down Super Set
80×35/50×30
Wide Pull Downs
100×25
Reverse Grip Pull Downs
150×20
Working Sets
Stiff Leg Dead Lift/ Pull Up Super Sets
135×20/ Bodyweight x 12
185×25/ +45 x12
Regular Dead Lifts/ Pull Ups Super Sets
315×10/+90×8 drop to bodyweight for 12 more
475×2/ Bodyweight x 25!!!!! Bad ass set! Seeing stars through almost all of the pullups!
Wide Grip Pull Downs
2 sets @ 200×12
Close Grip Bent Rows w/ that f’ed up lookin weird triceps/curl bar (kinda square with 4 handles)
200 and change- no idea what the bar weighs- 3×8
Stiff Arm Push Downs/ Push Down Combos (w/ rope)
3 sets @ 120×15/120×12
Incline Dumbbell Extensions (neutral grips- 2 dumbbells)
30×15
2 sets @ 50×10
Rack Run Drop Set Dumbbell Rows (one side, rest do other side)
100×10/90×10/85×10/80 down to 50x 6 reps per 5lbs drop
Machine Row
Stack x 12
180 x 12
Push Downs (ez bar)
2 sets @ 150×20
Post Lift Cardio
15 minutes treadmill/ 5 minutes s. stepper/ 80×18 ham curl/80×18 leg extension/ stack x 50 standing calves/ v ups x 15 all as one giant set.
