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
00:05:24
0.54 mi
Avg: 324Vol: 175
PR: 3611
Back day with Kevin
Lat Pulldown
R3-63 sets
77.5 lb
15 Reps
85 lb
15 Reps
100 lb
15 Reps
Avg: 87.5Vol: 1313
PR: 145
Narrow underhand
Bent Over Barbell Row
R3-64 sets
65 lb
15 Reps
⭐PR85 lb
15 Reps
⭐PR105 lb
15 Reps
⭐PR115 lb
15 Reps
Avg: 92.5Vol: 1388
PR: 135
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
Avg: 43.8Vol: 459
PR: 55
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
⭐PR20 lb
10 Reps
⭐PR20 lb
12 Reps
🏆AT25 lb
12 Reps
Avg: 21.7Vol: 246
PR: 25
Rack Pull
R3-64 sets
⭐PR45 lb
15 Reps
⭐PR65 lb
15 Reps
⭐PR95 lb
15 Reps
🏆AT115 lb
15 Reps
Avg: 80Vol: 1200
PR: 115
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
Avg: 56.7Vol: 850
PR: 200
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
Avg: 95Vol: 1900
PR: 170
Behind the back. Squeeze! Just counting weight, not the bar