February 8, 2017

Daily score: 5 (legs SOOOO sore, started nearly immediately after yesterday's workout.  and i worked last night and was up the entire night busy)

Workout:

A. Hollow body position strict pull ups; accumulate 30 reps not for time

Done

B. False grip ring rows; 10 reps x4; rest 90 sec

Done

C. Hinge rows; 10 reps x4; rest 2 min

Done (sets broken into 5,3,2)

D. Bent over barbell rows; 12-15x4; rest 2 min

65x12
65x12
60x12
55x13

E1. Band external rotations; 12-15x4; rest 1 min

15x4

E2. Band face pulls; 15-20x4; rest 1 min

15x4

E3. Seated single arm band lat pull downs; 15 reps x4; rest 1 min

15x4

E4. Tuck front lever hold; 20 seconds x4; rest 1 min

10 seconds only x 4

E5. Elbow side plank powell raises; 12-15x4; rest 3 min


5# x 12 x 4


My butt and quads and hami's are ridiculously sore.  Thank goodness they could mostly come along for the ride for this one.  Pulled an all-nighter last night at work, came home and crashed until about 2p, then got this done and back to work for another night.  I have a feeling tonight just has to be better.  Hollow body pull ups took awhile as expected but I kept them clean and did quite a few sets of 2.  I love hinge rows for some reason, they just feel cool and I remember them making me stronger way back when I did them last.  I can't do many more than 5 in a row and keep good form though.  The only other thing of note was that I cannot hold the front tuck lever much longer than 10 seconds...10 seconds was intense.  Thanks!