Day 37: Pull Day

Warmup:

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

Workout:

  • Lat Pulldown (superset with 70 lbs till burnout): 100 for 15, 115 for 10 for 2, 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
  • V Bar Seated Cable Pull: 40 for 15, 50 for 15, 60 for 10, 70 for 6, 80 for 4 for 2 sets
  • Dumbbell Row (dropset): 70 for 6, drop to 40 for 8 for 3 sets
  • Bent Over Row with Barbell: 110 for 8 for 4 sets
  • Hanging knee raises: 12 for 4 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
  • Hammer Curl: 30 for 10 for 3 sets
  • Reverse Grip Curls (ez-curl bar): 30 for 12 for 3 sets

Johnny

Soon to be “Johnny Two Plates”

Day 34: Pull Day

Warmup:

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

Workout:

  • 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: 10 for 3 sets
  • V Bar Row: 45 for 15, 90 for 12, 115 for 8 for 3 sets
  • V Bar Seated Cable Pull: 40 for 15, 50 for 15, 60 for 10, 70 for 6, 80 for 6 for 2 sets
  • Dumbbell Row (dropset): 70 for 8, drop to 40 for 8 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
  • Hammer Curl: 30 for 10 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 (regular curl, hammer curl, bottom half curl, full curl, full curl)

Johnny

Soon to be “Johnny Two Plates”

Day 32: Pull Day

Warmup:

  • Stair climber for 5
  • Lower body static stretch

Workout:

  • Deadlifts: 135 for 10 for 2 sets, 185 for 10, 225 for 8 for 3 sets
  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets, 145 for 5
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 8 for 3 sets
  • V Bar Row: 45 for 15, 90 for 15 for 3 sets
  • Dumbbell Row: 70 for 10 for 3 sets
  • Seated Curls: 25 for 10, 30 for 8, 35 for 4 for 2 sets
  • V Bar Seated Cable Pull: 60 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

Finisher:

  • 5 Minutes of Skipping

Johnny

Soon to be “Johnny Two Plates”

 

Day 29: Pull Day – Milestone Reached

Today I hit a new 1 rep max on the deadlift.  I pulled 315 for one.  It wasn’t very clean and took some time to get up, but at the end of it, I got it done.  315 is three plates on each side.  It is a heavy deadlift and is often thought of as the divider between the boys and men.  When your deadlifting, with most average people, you can pull your body weight plus a little extra.  This is why it is common to see people pulling 150-250 in the gym.  This is the natural strength range for most people even when working out.  But to get to pulling 300+, it’s like asking what’s the difference between $100,000 and a million dollars.  There is a ton more work that needs to be put in.  You need to have a strong foundation with no weaknesses.  A strong core, hamstrings, back, grip strength and impeccable mechanics are needed.  This was a huge milestone in my journey and one that I was proud to have reached.  Here’s to starting the journey to four plates

Warmup:

  • Stair climber for 5
  • Lower body static stretch

Workout:

  • Deadlifts: 135 for 10 for 2 sets, 185 for 10, 225 for 8 for 3 sets, 245 for 4, 255 for 4, 275 for 3, 295 for 2, 315 for 1
  • Lat Pulldown: 100 for 15, 115 for 10, 130 for 8 for 3 sets, 145 for 3
  • Lat Pull Machine (one arm at a time): 50 for 15, 60 for 12, 70 for 10, 80 for 6 for 3 sets
  • V Bar Row: 45 for 15, 90 for 15 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
  • V Bar Seated Cable Pull: 60 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
  • Lower Back Extension Machine: 220 for 15 for 4 sets

Johnny

Soon to be “Johnny Two Plates”

Day 26: Pull Day

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”