Workout:
A. Weighted pull ups; 2, 2, 2; rest 2 min
8, 10, 10#
B. Hollow body position strict pull ups; accumulate 50 reps not for time
50!
C. Hinge rows; 12 reps x5; rest 2 min
12x5
D. Single arm ring rows; 10 reps x3/side; rest 1 min bw sides
10/side x 3
E1. Side lying DB external rotations; 10 reps x3/side; rest 30 sec
8# x 10/side x 3
E2. Shoulder CARs; 2 slow controlled reps in both directions x3/side;
rest 30 sec
2 each way per side x 3
Feeling good...sore legs and low back muscles and low/lateral abs but nothing like last week. I had to switch up my rest day this week d/t my schedule. This first video are the first two hollow body pull ups and the second video is rep 49 and attempt at 50. Even I can tell I have plenty to work on with not losing my lumbar curve. I had to break up the hinge rows to 6/6 and then 6/3/3. I inserted the videos just to be sure they looked the way you want them too. Single arm rows were fun and harder than I thought they would be. The E series felt great, those lateral db extensions really get at some little muscle in the shoulder, cool. Thanks!
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