We’re here to get it today with this pull day.  I’m excited to get started on this new workout split.  It will be a challenge and something my body isn’t used to but that’s why I’m excited.  I want to keep challenging myself in the gym because that’s what leads to growth.

To have success with this I am going to need to buckle down on the diet.  When doing a regimen like this, recovery time is going to be tight.  My macros must get dialed in and make sure I am getting the grams of protein that I need for recovery.

Warmup:

  • Stair climb for 5 minutes
  • Shoulder and back stretch with bands

Workout:

  • Deadlifts: 135 for 12 for 2 sets, 185 for 10, 225 for 8 for 3 sets, 245 for 6, 255 for 6, 275 for 3, 295 for 2, 225 for 6
  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 6 for 3 sets
  • Chin Ups: 8 for 3 sets
  • V Bar Row: 45 for 15, 90 for 12, 115 for 8 for 3 sets
  • Dumbbell Row: 60 for 10 for 3 sets
  • Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
  • Concentration Curl Dropset: 25 for 10 then drop to 15 for 10. 3 sets per arm
  • V Bar Seated Cable Pull: 60 for 8 for 3 sets
  • Hammer Curl: 30 for 8 for 3 sets
  • Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets
  • Curl Line: 30 for 4, 25 for 6, 20 for 6, 15 for 8, 12.5 for 5

Johnny

Soon to be “Johnny Two Plates”

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