Pull Day – Back, Traps, Biceps – Plus, A New Youtube Video

francodeadGreetings, all. It’s Sunday, which means it’s Pull Day, arguably my favorite. It also means you guys get a new youtube video, as I post my bench press session from yesterday’s Push Day, on my quest to hit 250lbs for 3 sets of 5.

Let’s get it…

Pre-Workout: 2 scoops of C&C Muscle Milk, 5G Glutamine, 2g Kre-Alkalyn.

SRP = second rest period. So if you see “60SRP” it means I rested for 60 seconds in between sets.

Back Extensions – 3 sets of 8, 15-30SRP. These are basically a warm-up. I recko not going past a neutral spine, because I feel you’re unnecessarily compressing the spine when you do.

Rack Pull – [bar above the knee, no lifting straps] 235×8, [ with straps], 285×8, 315×5,

Bent-Over Row – 205×6, 185×8, 9, 60SRP

HammerStrength Lat Pulldown – 150×10, 8, 9, 60SRP

HammerStrength Shrugs – 270×10, 10, 450×8, 30SRP

Upright Cable Row – 100×10, 10, 10, 30SRP

Machine Preacher Curl – 100×8, 8, 7, 30SRP

Wide Grip/Close Grip Cable Curl – 60×3 sets

Delt Flies – 17.5×10, 10, 10, 10, 10, 15SRP

Post-Workout: 20oz Gatorade, 20 minutes later 2 scoops C&C Muscle Milk, 5g Glutamine, 2g Kre-Alkalyn.

For those new cats, I’ve been after a goal of hitting 250lbs on the bench press for 3 sets of 5 reps each. I’ve been working on this for a month now, starting at 235lb. Do I make this week at 245lb? Tune in and find out, baby.

If you guys have any questions, or subjects you’d like me to talk about, lemme know at: caliberw@hotmail.com

Remember, you’ll never regret a workout.

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