
genetic freak
VIP Member
- Dec 28, 2015
- 2,151
- 2,568
I have not been sleeping for shit lately, but I have really changed my mindset. I basically have been trying to tackle everything in life like a juggernaut and when I get to the gym, I seem to be on a level I have not been on in a long, long time. Strength and focus are ridiculous right now.
Lat rows (4) warm up sets
Meadows row (4) feeder sets, 150 lbs x 14
Lat pull down (3) feeder sets, 200 lbs x 13/6/4 (Rest pause set)
Rear delt raises on the Seal Row (3) feeder sets, 25 lbs x 21/12/9 (Rest pause set)
Dumbbell upright rows (3) feeder sets, 80 lbs x 12/60 lbs x 8/40 lbs x 9 (Drop set)
TKO Iso Row (2) feeder sets, 5 pps x 13
Laying inclined dumbbell curls (4) warm up sets
Dumbbell preacher curl (3) feeder sets, 35 lbs x 11/4/3 (Alternating rest pause set)
Hanging pull up stretch 60 seconds
Hanging lat stretch 45 seconds
Band bicep stretch 60 seconds
Cross body band shoulder stretch 45 seconds
Lat rows (4) warm up sets
Meadows row (4) feeder sets, 150 lbs x 14
Lat pull down (3) feeder sets, 200 lbs x 13/6/4 (Rest pause set)
Rear delt raises on the Seal Row (3) feeder sets, 25 lbs x 21/12/9 (Rest pause set)
Dumbbell upright rows (3) feeder sets, 80 lbs x 12/60 lbs x 8/40 lbs x 9 (Drop set)
TKO Iso Row (2) feeder sets, 5 pps x 13
Laying inclined dumbbell curls (4) warm up sets
Dumbbell preacher curl (3) feeder sets, 35 lbs x 11/4/3 (Alternating rest pause set)
Hanging pull up stretch 60 seconds
Hanging lat stretch 45 seconds
Band bicep stretch 60 seconds
Cross body band shoulder stretch 45 seconds