TweetAssisted wide grip pull ups

(140) x 12

(120) x 12

(100) x 12

(80) x 12

(60) x 12

(40) x 12

BW x 10ish


Bent dumbbell rows

1 x warm up

60s x 10

80s x 10

100s x 10 x 2


Seated cable rows

1 x warm up

120 x 12

140 x 12

160 x 12

180 x 12

200 x 12


Reverse facing close grip pulldowns

1 x warm up

120 x 12

140 x 12

160 x 12 (started pulling me off the bench without leg support and I started pulling with my arms a lot so I dropped back down)

140 x 12-----> 85 x 10


Dumbbell pullover/ face pulls

1 x warm up

60 x 10/ 50 x 12

80 x 10/ 65 x 12

100 x 10/ 80 x 12

110 x 9/ 80 x 11


Hyperextensions/ incline sit ups

15/ 20 x 3



Diet for today: waffles, bacon, pizza, protein shakes, burgers, fries, intra workout