The 5/3/1 Inspired BATMAN Workout – Day 19 – Pull Day B

BANEPULLDAYPre-Workout: 24oz of Gatorade, 20g of Whey Isolate, 1g of Kre-Alkalyn Creatine.

Intra-Workout: 36oz of Gatorade mixed with a serving of Modern BCAA that has a profile of 8:1:1, a 5g scoop of Glutamine and another shaker that contains 40g of Whey Isolate.

Lat Pull Down – 160×3, 185×3, 205×13

8 of those reps were clean, and the rest were done Arnold style. Which are when you put a little body english into it by leaning into it when it goes up and then pulling back with your whole body and pulling the bar into your chest. Really helps to burn out the lats.

Yates Rows – 135×15, 155×12, 185×10, 195×8, 205×6

Yates originally did his rows underhand, but then he screwed up his bicep doing them with 405lb. Afterward he started doing them over-hand, which is how I prefer to do them. Give’em a shot, they’re awesome.

T-Bar Rows – 50×15, 75×12, 100×10, 125×8, 150×6

I use 25lb plates here, because you get a greater range of motion. Also, a lot of guys stand up right when they do this, working their traps more than their back. So, I do my best to bend over properly. I love a standard T-Bar, because the whole body comes into play. My lats are actually becoming too wide to do this comfortably, as my arms keep rubbing up against them.

Power Clean – 95×3, 115x 3, 3
Band Pull Apart – 8, 8, 8

Power Cleans are awesome. They build so many great things, such as your traps, upper back, legs, lower back, forearms, and of course, explosiveness.  I don’t go too heavy at this point, because my back is good and tired already.

Sled Pull – 100lbs for about 20-25 feet, 125 x20-25, 150×20-25

This is pretty self explanatory. There are these stools at the gym that vary in height, that people use to jump on. I take the biggest one, tip it upside down, and load it with various plates. Then I take the thick rope, the kind used for shoulders or whatever use, wrap it around a leg, and pull. It’s an awesome exercise.

Hammer Dumbbell Curl – 40×5, 5, 50×5

To really add thickness to your arms, rock these bad boys. They build the brachialis, and makes a big difference in the size & look of your forearms and the outside of your arms in between the biceps & triceps.

Hammer Strength Preacher Curl – 45×12, 12, 12

Nothing fancy, just basic biceps building.

Cable Biceps Flex Curl – 30×12, 12, 12

At the end of the last rep, I’d hold the contracted portion and flex for about 10 seconds or so. That really burns. These are the best way to build your biceps peaks, buckshots.

Cardio – 45 minute walk

Post-Workout: 1g of Kre-Alkalyn Creatine, 5g of Glutamine, 20 minutes later I have 30g of Whey Isolate


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