I'm off work today and tomorrow so I trained at half 9. I had oats with blue berries and a shake for breakfast an hour before the gym. I'm not used to being one of the first ones in the gym, it was really cold and pretty grim to be fair. I spent a bit longer warming up than usual, literally warming up. I've been the first one in the gym before and there has been ice on the gym mirrors, no joke! Anyway, I had a good session this is what went down!
Rack pulls
3x8 @ 150kg
1x8 @ 170kg
I used straps for the rack pulls, something I've not done before so it was hard to judge what weight to use, I recon I could go up to 190kg :-/
Bent over row
4x8 @ 55kg tempo of 1:4
Shrugs
4x8 with the farmers walk cage + 40kg (I'd guess the total weight being around 120kg)
Close grip pull down
4x8
Laying triceps extensions (skull crushers)
4x8 EZ bar + 25kg
Triceps cable push down.
4x8 with a drop set on the last set.
Hope everyone is having a good week.
ROW TO GROW
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