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Thu Mar 6 2025 5:07 PM

  • Lats (4p)
  • Upper Back (1p, 3s)
  • Traps (2p)
  • Cardio (1p)
  • Lower Back (1s)
  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. Single Arm Isolateral Plate Loaded Row
  8. Smith Machine Shrug
Running (treadmill)
R3-61 sets
5:24
0.54
PR: 1:00:11 (1107 days ago)
Back day with Kevin
Lat Pulldown
R3-63 sets
77.5 lb
15
85 lb
15
100 lb
15
PR: 145 × 8 (905 days ago) [69%]
Narrow underhand
Bent Over Barbell Row
R3-64 sets
65 lb
15
85 lb
15
105 lb
15
115 lb
15
PR: 135 × 10 (329 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
45 lb
10
45 lb
10
45 lb
10
PR: 55 × 8 (658 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
20 lb
10
20 lb
12
25 lb
12
PR: 25 × 12 (361 days ago) [100%]
Rack Pull
R3-64 sets
45 lb
15
65 lb
15
95 lb
15
115 lb
15
PR: 115 × 15 (361 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
Single Arm Isolateral Plate Loaded Row
R3-63 sets
45 lb
15
55 lb
15
70 lb
15
PR: 110 × 10 (75 days ago) [64%]
Neutral grip. Perpendicular to ground. Change to single arm
Smith Machine Shrug
R3-64 sets
90 lb
20
110 lb
20
90 lb
20
90 lb
20
PR: 200 × 12 (22 days ago) [55%]
Behind the back. Squeeze! Just counting weight, not the bar