Tuesday, April 16, 2013

Workout: April 15th, 2013

Assisted Pullups:
90lb assistance
Set 1: 10; Set 2: 6; Set 3: 5
Post Sets: +5 after the first 3 sets, +3 after the lat pulldowns

Assisted Dips:
110lb assistance
Set 1:10; Set 2: 10; Set 3: 8

Kettle bell workout:
Farmer's Ladder
10-2 ladder of the following exercises, with a 20lb KB

  • Swings
  • Pushups
  • Grand Ribbon
  • Clean and Press (5 each side)
  • Tactical Lunge (5 each side)
  • American Swings
  • Triple Crush
  • Walk-Out Planks

Now that my new goal is to do a real (unassisted) pullup by the summer, I'm adding some exercises that specifically target those muscles.

Close Grip Front Lat Pulldowns: 1x15 at 60lbs, 2x15 at 70lbs
Seated Narrow Grip Row: 1x10 at 70lbs, 2x15 at 60lbs

And I can honestly say that my arms are DEAD now! I should probably focus more on legs for my Wednesday workout.