4/10/18 – Wednesday – Back Day

DEATH BY PULL-UPS THEN ROW PYRAMID

PART 1

Death By Pull/Chin Ups

Wednesday, April 10, 2019 at 9:24 AM

Chin Up

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 5 reps

Set 7: 5 reps

Set 8: 5 reps

Set 9: 5 reps

Set 10: 5 reps

Notes: Had to back down to single rep sets on on set 10

Pull Up

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 5 reps

Set 7: 5 reps

Set 8: 5 reps

Set 9: 5 reps

Set 10: 5 reps

Notes: Had to back down to single rep sets after set 8

Workout Notes: Back and forth between pull-ups and chin-ups. 2m between sets 1-5, 3m between sets 6-10

PART 2

Pyramid Bent Over Rows

Wednesday, April 10, 2019 at 10:46 AM

Bent Over Row (Barbell)

Set 1: 45 lb × 10

Set 2: 55 lb × 10

Set 3: 75 lb × 10

Set 4: 95 lb × 8

Set 5: 115 lb × 4

Set 6: 115 lb × 6

Set 7: 95 lb × 10

Set 8: 75 lb × 12

Set 9: 75 lb × 12

Set 10: 75 lb × 12

Upright Row (Dumbbell)

Set 1: 30 lb × 10

Set 2: 40 lb × 10

Set 3: 50 lb × 10

Set 4: 60 lb × 10

Set 5: 70 lb × 6

Set 6: 70 lb × 8

Set 7: 60 lb × 7

Set 8: 50 lb × 8

Set 9: 40 lb × 14

Set 10: 30 lb × 16

Lifting partner – #staticx and #prong

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