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Old 02-27-2016
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Narkissos Narkissos is offline
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Real Name: Corey
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24th February
Romanian deadlift:
3 sets: bare bar x 5 reps each (warm-up)
135 lbs x 5 reps
225 lbs x 5 reps
315 lbs x 5 reps
405 lbs x 3 reps

Barbell row:
3 sets: 225 lbs x 8 reps each

Barbell shrug:
3 sets: 315 lbs x 6 reps each

Lat pulldown:
180 lbs x 8 reps
200 lbs x 9 reps
220 lbs x 9 reps

ROM on Last few reps shortened to pulling to eye/nose level. Very strict though. Lifitng straps facilitated that.

Kneeling single-arm pulldown:
2 sets: 150 lbs (full stack) x 6 reps each (personal best)

Seated facepulls: low pulley row station
60 lbs x 20 reps
80 lbs x 10 reps
60 lbs x 15 reps

Decline pullover:
60 lbs x 20 reps
70 lbs x 15 reps

Seated alternating dumbbell curl:
3 sets: 50 lb bells x 8 reps each

Single-arm dumbbell preacher curl
1 set: 20 lb bell x 20 reps each

Calf press on hack squat station:
3 sets: 180 lbs x 20 reps each

25th February
Inten‎ded to exercise today.
Didn't.

26th February
Taught an intense bootcamp (which I participated in wholly). Included overhead carries. Squat holds. Plank variations. Bridge Variations. Walking lunges. Plyo squats etc. Solid session.
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