Training log 002
It's everyone's favorite day of the week, back day! I mean Friday! We're keeping the sets low and upping the reps a bit. •
Here's the workout 💪🏾 •
- Pull-ups (not in video): Start with 12-15 reps at bodyweight, add weighted resistance (weight vest or chain belt) do 10 pull-ups, add additional weighted resistance and do 5-8 pull-ups. This will be for a total of three sets. •
- Seated Rows (first exercise in video): 3 sets of 8. These should be relatively heavy. I opted for 20lbs over my bodyweight in this movement. You'll notice the exaggerated protraction of my scapula during each rep. I do this for two reasons: it ensures my lats are just capable of managing the weight when fully lengthened and helps re-establish proper posture
-Seal Rows (second exercise in video): the rep scheme is 12,10,8,6 for 4 sets total. You'll ascend in weight as the reps descend. If you've never done these before I recommend starting with about 70% of the weight you usually use for your seated rows. Then go up from there. •
- Deadlifts (third exercise in video): you'll be doing 3 sets of 8 at 65-80% of your 1RM. I ate my #Wheaties
this morning so I opted for 80%.
- Hammer curls & Zottman curls 43sets of 10 (not in video): Grab two sets of dumbbells one set at a weight you usually use for bicep curls and another set that is about half that weight. You'll perform these exercises back to back with very little or no rest between for all 3 sets. Perform 10 Hammer curls and go directly into the Zottman curls. As you fatigue you'll switch to the lighter dumbbells to finish out the set aka a drop set.
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