My brother went through my workout with me today, instead of doing his workout!
We had so much fun!! It was nice having a workout buddy.

Day 4, Week 6: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work:
Seated Cable Row (shoulder width grip)
6 x 3 reps
with 65-70% of normal 3-5 rep max
@ 90 lbs
12 reps, then 10 reps, instead
(70% of 120 = 84; 70% of 125 = 87.5)

Hypertrophy pulling movement:
Wide Grip Pull ups
2 x 8 reps
@ 80 lbs assisted

Hypertrophy pulling movement:
Seated Cable Row (narrow grip)
3 x 8 reps
@ 105 lbs

Hypertrophy pulling movement:
One Arm Dumbbell Row
2 x 15 reps
@ 40 lbs each hand

Reverse Flyes
2 x 15 reps
@ 15 lbs each hand

Hypertrophy pulling movement:
Close Grip Pull downs
2 x 20 reps
@ 80 lbs

Seated Bent Over Rear Delt Raise
2 x 15 reps
@ 20 lbs each hand

Hypertrophy shoulder movement:
Seated Dumbbell Shoulder Presses (Hammer grip)
3 x 8 reps
@ 32.5 lbs each hand
Did each arm separately, was easier

Hypertrophy shoulder movement:
Standing Upright Row w/dumbbells
2 x 15 reps
@ 27.5 lbs each hand

Hypertrophy shoulder movement:
Side Lateral Raises w/dumbbells
2 x 12 reps
@ 17.5 lbs each hand

Front Raises
2 x 12 reps
@ 15 lbs each hand

Toe Touches
3 x 30 reps

Plank
3 x 45 sec

Cardio:
Elliptical
Today's HR: 169 - 180
20 min
Interval: 6/7
Resistance: 7
1.93 mi
223 cal