Monday – Upper Body

  • Push-ups
    • 3 sets x 22 reps
  • Stiff-arm Lat Pull-down
    • 55 lbs, 3 sets x 15 reps
  • Preacher Curl
    • 120 lbs, 3 sets x 15 reps*

Comments:

* The weight is starting to get heavy for me to lift. I can only perform one full range motion rep followed by 14 partial reps. Nevertheless, I want to see how much I can handle in this exercise and will continue to add weight each workout perhaps until I can no longer perform any partial reps at all.

Tuesday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 202 lbs)
    • BW x 7 reps
    • 20 lbs, 3 sets x 7 reps
  • Barbell Row (34 mm Olympic Bar)*
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 275 lbs x 3 reps
  • Stiff-arm Lat Pull-down
    • 50 lbs, 3 sets x 20 reps
  • Preacher Curl (w/ EZ-Bar)
    • 95 lbs, 3 sets x 20 reps
  • Reverse Curl (w/ EZ-Bar)
    • 70 lbs, 3 sets x 20 reps

Comments:

*I am making a comments here that the Olympic bar I have always used for the barbell row is 34 mm in diameter. This presents a greater challenge in grip as a standard bar is 30 mm in diameter making this bar much more difficult to grip with the bare hands.