Workout - Thursday, March 6, 2025 5:07 PM

  • Back (6)
  • Cardio (1)
  • Shoulders (1)
  1. Running (treadmill)
  2. Lat Pulldown
  3. Bent Over Barbell Row
  4. One-Arm Dumbbell Row
  5. 2 Arm Bent Over Dumbbell Row
  6. Rack Pull
  7. Isolateral Plate Loaded Row
  8. Smith Machine Shrug
Running (treadmill)
R3-61 sets
5:24
0.54 mi
PR: 1:00:11 (1015 days ago)
Back day with Kevin
Lat Pulldown
R3-63 sets
77.5 lb
15 Reps
85 lb
15 Reps
100 lb
15 Reps
PR: 145 (813 days ago) [69%]
Narrow underhand
Bent Over Barbell Row
R3-64 sets
65 lb
15 Reps
⭐ME85 lb
15 Reps
⭐ME105 lb
15 Reps
⭐ME115 lb
15 Reps
PR: 135 (237 days ago) [85%]
Bend over so that you’re almost parallel to floor. Bend knees slightly. Raise to hips. Pause at top
One-Arm Dumbbell Row
R3-64 sets
40 lb
12 Reps
45 lb
10 Reps
45 lb
10 Reps
45 lb
10 Reps
PR: 55 (566 days ago) [82%]
80% of weight goes on leg that is on same side as current arm. Use an incline bench about 30 degree. Hand not holding weight and opposite foot with weight on it in line with each other. Aim to move weight back past hip.
2 Arm Bent Over Dumbbell Row
R3-63 sets
🏆AT20 lb
10 Reps
🏆AT20 lb
12 Reps
🏆AT25 lb
12 Reps
PR: 25 (269 days ago) [100%]
Rack Pull
R3-64 sets
🏆AT45 lb
15 Reps
🏆AT65 lb
15 Reps
🏆AT95 lb
15 Reps
🏆AT115 lb
15 Reps
PR: 115 (269 days ago) [100%]
Get a squat rack with the sides, lockdowns about the barbell lands at about just below the knee standing up. Do a deadlift but focus on the lower back muscles only - the Christmas tree. Sort of like a deadlift hyperextension
Isolateral Plate Loaded Row
R3-63 sets
45 lb
15 Reps
55 lb
15 Reps
70 lb
15 Reps
PR: 200 (958 days ago) [35%]
Neutral grip. Perpendicular to ground. Change to single arm
Smith Machine Shrug
R3-64 sets
90 lb
20 Reps
110 lb
20 Reps
90 lb
20 Reps
90 lb
20 Reps
PR: 170 (137 days ago) [65%]
Behind the back. Squeeze! Just counting weight, not the bar