Ryan's "Hope to compete again in 2014" log

[VeganEssentials]

Forgotten to log workouts for a bit, haven't been at my computer(s) as much lately, so updates are sparse.

 

Leg day 3 days ago, worked up to 5x2 @ 375 for squats for heavier stuff and axle overhead presses done heavy, 5 cluster sets of 3 reps w/ 30 seconds between reps @ 210 lbs. That's all I remember from it, did some upper back work tonight -

 

Barbell rows with 10" diameter steel log -

1x5 @ 165 lbs.

1x5 @ 195 lbs.

3x15 @ 220 lbs., just tired and sucking wind at the end, but back felt plenty strong for more

 

V-handle sled rows with Prowler in parking lot -

3x30 @ 500 lbs., doing more of a middle back/lower trap squeeze on reps than pure lat rowing

Alternated with

4x25 red band pull-aparts while resting

 

Split stance standing low cable row -

3x20 @ 130 lbs. each arm

Alternated with

Safety squat bar Hise shrugs, 4x25 @ 420 lbs.

 

Wrapped up with lighter weight stone loads, 170 lb. stone to 4' tall platform -

3x8

Alternated with

Face down on 20 degree incline bench DB front raises, 1x10 @ 30 lb. DBs, 1x20 @ 20 lb, 1x30 @ 10 lb.

 

Called it a day after that, will be deadlifting on Wednesday!

[VeganEssentials]

Quick chest & lower back day -

 

Pause deadlifts (pull to md shin, hold for 2-3 seconds, finish pull fast)

2x5 @ 135 lbs

2x5 @ 225

2x5 @ 275

5x5 @ 315

Working on weak point assistance this week.

 

Flat bench with axle -

1x5 @ 135 lbs

1x5 @ 195

5x5 @ 235

 

Good mornings w/ black band under feet and behind neck

3x20

Superset with glute/ham raises

3x20

 

Close-grip bench wit axle

3x15 @ 150 lbs

 

Hanging knee raises -

2x25

 

Slingshot push-ups

1x40 @ bodyweight

 

In and out in an hour, will be doing upper back and event work tomorrow or Sunday!

[VeganEssentials]

Quick upper back day, tired and felt like I was sleepwalking until I was done, not the best, but it was all I could manage today -

 

Pull-ups -

1x5 @ bodyweight (215 clothed)

1x5 @ 45 lbs. added

3x6 @ 70 lbs. added (done as singles with 3-5 seconds between reps)

2x15 @ bodyweight (done as 10, rest 10 seconds, 5 reps to finish each set)

 

Prowler rows in parking lot with short straight bar handle -

3x25 @ 600 lbs.

1x50 @ 430 lbs. (had to drag it back uphill to where I started, did 35 reps, rest 15 seconds, 10 reps, rest 10 seconds, 5 to finish)

 

Cable rows with straight bar, wide grip pulled to sternum -

3x20 @ 200 lbs.

 

Wrapped up with some light assistance work.

 

Face down on incline bench front DB raises -

1x10 @ 40 lb. DBs

1x15 @ 30

1x20 @ 20

1x30 @ 10

 

Band pull-aparts

4x25

 

1-arm overhead DB shrugs -

2x40 @ 80 lb. DB

 

Called it a day, legs on Tuesday!

[VeganEssentials]

Lost a week due to long work nights, got back in last night for some shoulders/upper back work -

 

Standing overhead press with axle -

1x10 @ empty 55 lb. axle

1x5 @ 145 lbs.

1x2 @ 165 lbs.

Changed to cluster sets at this point, 3 clusters of 3 reps per set for 9 total reps each time -

3 sets @ 185 lbs, 20 seconds between clusters

2 sets @ 185, 30 seconds between clusters

Realized I was close to 50 reps total, did 2 more clusters in 1 set and knocked out 51 reps in total.

 

Barbell rows -

1x5 @ 135 lbs.

1x5 @ 185

1x5 @ 235

3x10 @ 255

 

V-handle t-bar rows with barbell wedged into corner -

3x15 @ 220 lbs.

 

Face down on incline bench DB strict rows -

3x20 @ 70 lb DBs.

 

DeFranco shoulder circuit (10 reps 45 lb. plate front raise, 10 reps 20 lb. DB side raises, 10 reps DB shrug, clean and press)

3 rounds with 2 minutes rest between each.

 

That was it, just getting back in to get on course this week, leg training soon!

[robert]

I know you had a long week but glad to see you're back in the iron game again!

 

Maybe you can get a workout in at Expo East. I know it's nearly impossible with the long days on the show floor but I know Giacomo and Dani will be looking to hit the iron. Maybe a forum group workout will be in order!

 

Have fun!

[VeganEssentials]

Hey, Robert!

 

Would have been nice if I'd been able to make it to Expo, too bad I had to pull out at the last minute

 

Didn't get to train for a week again, got in for some leg/chest work last night to try and pick up where I left off -

 

Squats to parallel -

1x5 @ empty bar

1x5 @ 135 lbs.

1x3 @ 225

1x2 @ 275

1x2 @ 315

1x1 @ 345

5x2 @ 375

 

Flat medium-width grip bench with axle superset with close-grip bar with chains -

1x10 @ empty 55 lb. axle

1x5 @ 145 lbs.

1x3 @ 195

1x2 @ 215

1x1 @ 235

1x1 @ 255

1x1 @ 275

1x8, 7, 6 @ 220, after each set, would do 1x10 close-grip bench with 30 lbs. of chain resistance each side (about 85 lbs. bottom tension with some chain resting on ground, about 105 lbs. at lockout)

 

Safety bar squats to below parallel, fast explode up every rep -

3x10 @ 210 lbs.

 

10" diameter log bench press in power rack, starting from bottom position, dead stop touching chest for 1-2 seconds every rep -

3x10 @ 175 lbs.

 

Lying plate-loaded leg curls -

2x20 @ 100 lbs.

 

DB flyes to stretch out -

2x20 @ 25 lbs.

 

That was it, not going nuts in the gym right now and taking it easy, but may start training more seriously for powerlifting again next month if my schedule opens up a bit more!

[VeganEssentials]

Changed gears with my upper back work last night, did some circuit stuff with shorter breaks to have fun and switch things up a bit -

 

First circuit was 5 pull-ups, walk over to steel log and do 5 rows with 220 lbs., then walk to the stone loading platform and put the 190 lb. stone on the 4' tall platform for 5 reps. Did this for 5 sets with 2 minutes rest between each, definitely a good exercise in conditioning even though it wasn't terribly tough for the sets, they really kept me moving.

 

Next circuit was V-handle seated rows with 10 reps @ 200 lbs, then Vogelphol pulldowns for 10 reps @ 100 lbs. (sort of a straight-arm style standing pulldown with 2-handled rope on cable tower), then face down on incline bench DB front raises for 15 reps @ 25 lb. DBs. Did 3 rounds with 90 seconds between sets.

 

Third up was a shrug and upper trap focused circuit of 50 Safety squat bars Hise shrugs @ 330 lbs, then two handled rope on cable tower face pulls with 120 lbs. with a 3 second hold at full contraction for 10 reps, then dip shrugs for 50 reps @ bodyweight. 3 sets done with only about 60 seconds between sets.

 

Wrapped up with two rounds of ab work (25 hanging knee raises) and 2 sets of DB hammer cheat curls, 1x15 @ 60 lb. DB each arm and 1x10 @ 70 lb. DB each arm.

 

Got through everything in 1 hour flat, nice to have a shorter session, will be doing lower back and overhead pressing when I get back in this weekend!

[VeganEssentials]

Quick deadlift / shoulder workout last night -

 

Did some alternating sets of GVT-style light deadlifts with standing overhead presses with the axle as follows:

 

Warm up -

Deadlift 1x5 @ 135 lbs., 1x5 @ 225

Axle press 1x10 @ empty 55 lb. axle, 1x3 @ 145 lbs., 1x1 @ 165

 

Working sets -

Deadlifts - 10x10 @ 315 lbs.

Axle presses - 9x5 @ 195 lbs., done in clusters of 3 reps, rest 30 seconds, 2 reps to finish, last set I was totally gassed for having any overhead pressing strength left and cut one set short.

 

Wrapped up with just a bit of light assistance stuff -

Core Blaster swings (like a kettlebell-style swing with T-shaped handle device), 2x15 @ 85 lbs.

Cable tower kneeling ab crunches, 2x25 @ full stack

Cable tower pull-througs with 2-handled Spud strap (more comfortable than 2 handled rope), 2x20 @ 120 lbs.

DeFranco shoulder circuit x 3 (10 reps 45 lb. plate front raises, 10 reps 20 lb. DB side lateral raises, 10 reps DB shrug, clean and press @ 30 lb. DBs)

 

Kept things moving pretty well, was totally spent afterward, will be in for upper back work again tomorrow!

[VeganEssentials]

Been out of commission this past few days. On Wednesday I was working in the warehouse for a bit and out of nowhere, boom, it felt like someone stabbed me in the side. Pain has been nagging for the past 3 days now, no idea what brought it on as I was just walking back to a packing station (admittedly, with a 22 lb. bag of cat food balanced on top of my head ), a minute later, it all came on without any straining, heavy lifting, or anything else. Since then, it's pretty much constant minor to major discomfort, can't do much other than sit or walk, and even those two things can be touch-and-go for how much they hurt at times.

 

I felt a small tweak when I was doing my squats last week, didn't give me any grief at that time, but I may have strained or torn something in that time. Basically, if feels like someone is knifing me just underneath my bottom left rib from the back side, sometimes I'm fine then it'll knock the wind out of me and I'll wince in pain.

 

Not a fun little thing to deal with, and I'm sure I'll be sidelined for a few more days, but that's life I guess. Lifting will resume once I'm back in action!

[Lean and Green]

Ryan, we are going to have a PlantBuilt powerlifting team for 2014.... Any interest? Shoot me an email to discuss more if you want. It's pretty exciting actually!

[VeganEssentials]

Been a while since I've updated anything!

 

As per my other posting today, I took 2.5 months off of training post-injury and through the holidays, only to come back much weaker again. So, I'm almost 3 months back into things but progress is slow due to still having many long days at work and high stress, but it's moving ahead bit by bit. Chest and legs last night -

 

Squats -

1x10 @ empty bar

1x5 @ 135 lbs.

1x3 @ 225

1x2 @ 275

5x6 @ 320, rebuilding slowly and will be alternating weeks of heavy doubles with sets of 5-8 as well as light speed doubles, trying to start working more like a hybrid Cube Method / Lillebridge protocol of keeping heavy squats and deads opposite each other

 

Flat close-grip barbell bench press -

1x5 @ empty bar

1x5 @ 135 lbs.

1x3 @ 185

1x1 @ 225

5x2 @ 240, felt better than I have in past weeks, no slowdown from chest to lockout

1x5 @ 225

1x8 @ 205

 

Leg presses (legs felt like they lost a bit of size, so I'm doing a bit more work than in the past to try and bring them up again) -

1x20 @ 270 lbs.

3x10 @ 360 (this machine feels way different from other leg presses, weight feels like it's twice what's loaded up!)

1x20 @ 270

 

Incline medium grip bench press -

3x10 @ 135 lbs., 1 second pause on top of chest each rep

 

Hanging knee raises -

3x20

 

Panora pressdowns -

1x20 @ 100 lbs.

 

That was it, first session back after again missing 10 days due to travel and work, but should be back to consistent lifting from here on out.

[mrbear666]

good to see you posting your workouts again

[VeganEssentials]

Thanks - it's good to be back and posting again!

 

Quick upper back workout on Saturday night -

 

Pull-ups -

1x3 @ bodyweight (218 lbs.)

1x2 @ 35 lbs. added

5x5 @ 50 lbs. added (toes touching floor for slight deload for a few seconds between each rep)

3x12 @ bodyweight, did 8 reps each set, then singles with a few seconds deload at bottom between each rep

 

Seated cable row -

3 sets of 12 @ 230 lbs., after each set of 12, I would drop the weight stack to 130 and do 5 reps with a 5 second hold at full contraction each rep

 

Barbell shrugs behind the back -

1x20 @ 315 lbs.

1x20 @ 365

1x20 @ 405

 

Plate-loaded pulldown machine -

3x15 @ 270 lbs.

 

Dip shrugs -

3x30 @ bodyweight

 

That was it, going back in tonight for some light deadlifting and overhead pressing.

[C.O.]

Dope, welcome back!

[VeganEssentials]

Happy to be back, C.O.!

 

Easy deadlift and shoulder work last night -

 

Deadlifts -

1x5 @ 135 lbs.

1x5 @ 225

1x3 @ 315

5x5 @ 365

 

Was going to originally do single-arm DB overhead presses, but left shoulder wasn't happy with me for some reason, opted to change to overhead half presses from about 3" over top of head to lockout (about 12-14" ROM) -

1x5 @ 185 lbs.

1x5 @ 195

1x5 @ 205

1x5 @ 215

4x5 @ 225, felt a bit beat after that, dropped weight down

1x12 @ 185 for final set

 

Played with sumo deadlifts a bit since I haven't done them in ages, just working form to test things out and see if maybe they're worth changing over to for a bit for variety -

5x3 @ 275 lbs.

1x3 @ 295

1x3, 1x5 @ 325

1x10 @ 275

Felt better with these than I have in the past, so I might start messing around with them a bit again in the future and see if maybe they'll do me some good.

 

Bands with handles standing overhead press (using yellow and blue bands together, probably something like 40 lbs starting resistance and 70ish at top) -

3x15

 

Lower back machine -

3x25 @ 220 lbs.

 

Hanging knee raises for ab work -

2x25

 

Pull-throughs -

1x20 @ 100 lbs.

 

That was plenty, worn out and probably starting to catch the cold going around as I feel a bit off, but hopefully I will get lucky this time around and not get whatever everyone else seems to have!

[Mini Forklift]

Kicking arse as usual !!

[VeganEssentials]

Slowly but surely, Mini Forklift!

 

Been scattered for the past week with lots going on at work, but I did deadlift last week and pulled 5x5 @ 375 lbs. conventional followed by 5x5 @ 315 sumo, which is getting more comfortable as time goes on, will try to go heavy with sumo later this month after a few more sessions to work on form.

 

Leg training last night -

 

Squats -

1x5 @ 135 lbs.

1x5 @ 185

1x3 @ 225

1x2 @ 275

1x2 @ 315

5x5 @ 330, checked form on camera, things going well for staying tight and hitting good depth every rep

 

Safety bar squats to 3-4" below parallel -

3x10 @ 240 lbs., hands braced on squat rack pillars as SS bar tends to knock me forward every time, just not used to it after such a long break.

3x2 @ 180 lbs. for speed doubles

3x2 @ 160 lbs. just for a few more speed doubles to get used to SS bar feel again and not tip forward with light weight

 

Glute/ham raises - 3x12 @ bodyweight

 

Leg curl machine - 3x20 @ 120 lbs. superset with

Leg extension machine, 3x20 @ 100 lbs

 

Ab wheel rollouts from knees - 3x12

 

Fat Gripz handle DB Scott curls on back of incline bench -

3x10 @ 40 lbs. each arm

 

That was it, pretty beat up today, but will be doing chest/back again tomorrow. Bodyweight down to 213 today, bodyfat around 14%, still trying to get to single-digit but it sure as hell takes a long time for me to lose much fat when I get below 15% I'm giving it until June, regardless of what happens, in 2 months it's time to start packing in the food to work to get strong again!

[VeganEssentials]

Some upper back / chest work two days ago -

 

Barbell rows with 2"axle -

1x5 @ 145 lbs.

1x5 @ 195

1x12 215

1x12 @ 225

1x10 @ 235

1x15@ 195

 

Flat bench press with axle -

1x5 @ 145 lbs.

1x3 @ 195

3x8 @ 220, third set got 6 reps, racked for 10 seconds, did 2 to finish

 

Pull-ups, medium grip -

3x10 @ bodyweight (218 clothed), superset with

Clse grip incline bench press w/axle, 2 second pause on chest each rep -

3x5 @ 150

 

Seated 1-arm row with Rolling Thunder 2.38" revolving handle and orange medium band tied to support pillar -

3x20 each arm, about 80 lbs tension at start, about 130 lbs at finish of pull

Superset with

1-arm red mini band triceps press downs -

3x25 each arm

 

EZ bar curls -

3x15 @ 100 lbs.

 

Tonight, did light lower back and other stuff -

Speed deadlifts -

1x2 @ 135 lbs.

1x2 @ 185

1x2 @ 225

10x2 @ 275

 

Sumo deads -

1x2 @ 315

1x2 @ 335

1x1@ 365

1x10 @ 315

 

650 lb.tire flips -

3x5

 

170 lb. stone loads to 48" tall platform -

3x10, superset with

Glute/ham raises

3x15, superset with

Shrugs on benching machine -

3x20 @ 400 lbs.

 

Did 8 sets of band pull-aparts early on between sets as well, wrapped up with 3x12 L leg raises and that was plenty.

 

Upper back and shoulder work coming soon!

[VeganEssentials]

Shoulders and some upper back work tonight -

 

10" diameter log press in the power rack, rolling log into place and back out again between reps -

1x5 @ 75 lbs. empty log

1x10 @ 125 lbs.

1x10 @ 130

1x10 @ 135

1x5 @ 150

1x2 @ 155

1x2 @ 160

1x2 @ 165

Left shoulder has been bothering me this past month, so I'm keeping all shoulder work light and trying to play around the occasional pain. No specific injury to it, but was sleeping on it in a bad position last month and I think that aggravated something. Going to be seeing an ART specialist this next week or two for a look, probably will get some treatment to try and get it back to being strong again.

 

Weighted pull-ups -

1x5 @ bodyweight (220 clothed and with shoes tonight)

1x5 @ 45 lbs. added on, feet resting on floor between reps for 1 second each

3x5 @ 65 lbs. added, feet resting for 3-5 seconds between each rep to deload at bottom

 

Face down on incline bench DB rows, bench tipped up on seat end so that it gave enough clearance for height for full arm extension with DBs without hitting floor, torso at about 15 degree angle -

1x20 @ 65 lb. DBs

1x15 @ 75 lb. DBs

1x12 @ 85

1x10 @ 95

3x20 @ 65

Always good to get in some strict rowing where you can't cheat any reps where you squeeze the hell out of those lats!

 

DeFranco shoulder circuits -

3 sets of 1x10 front raises w/45 lb. plate, 1x10 lateral DB raises w/ 20 lb. DBs, 1x10 DB shrug, clean and press w/ 25 lb. DBs, no break between movements, 2 minutes between sets

 

Wide grip pulldowns to sternum with 3 second hold each rep -

3x15 @ 150 lbs.

Superset with cable face pulls

3x15 @ 120 lbs.

 

That was plenty, was tired and not feeling great tonight, but wanted to stay on track for squatting on Tuesday night, should be doing doubles with 375 and some heavy partials, looking forward to it!

[VeganEssentials]

Legs and chest yesterday -

 

Squats to parallel -

1x5 @ 135 lbs

1x3 @ 185

1x3 @ 225

1x3 @ 275

1x2 @ 315

1x1 @ 355

5x2 @ 375

2x10 @ 275

 

Flat bench press with axle -

1x5 @ 145 lbs

1x3 @ 195

1x2 @ 225

1x2 @ 235

1x2 @ 245

1x2 @ 250

1x2 @ 255

3x10 @ 200

 

Lying leg curls -

3x15 @ 150

Superset with

Seated leg extensions -

3x20 @ 120

 

Did 3x30 1-arm red band triceps press downs, that was enough for today.

 

Upper back work tonight!

[VeganEssentials]

Upper back work last night -

 

Barbell bent over rows with 2" diameter axle for added grip work -

1x5 @ 145 lbs.

1x5 @ 195

1x5 @ 235

1x5 @ 255

1x5 @ 260

1x5 @ 265

1x5 @ 270

1x5 @ 275, axle slipped out of my hands while lowering, seems 275 is where the grip really gets taxed on these

1x12 @ 220

 

Narrow grip pull-ups with 2" Fat Gripz handles -

3x12 @ bodyweight (220 clothed last night)

 

Seated row with band tied around support pillar, 2 sets with V handle, 2 sets with triceps pressdown straight bar -

4x20 w/ blue band, around 140 lbs. tension at start, around 200 lbs. at finish on each rep

 

Superset the seated rows with Safety Squat bar Hise shrugs -

4x25 @ 330 lbs.

 

Wrapped up with a quick circuit of assistance work, 3 circuits in total, no rest between -

Dip shrugs, 30 reps @ bodyweight

Cable face pulls, 20 reps @ 120 lbs.

Rotator cuff DB raises, 15 reps @ 15 lb. DBs each hand

Fat Gripz DB hammer curls, 8 reps @ 50 lb. DBs each hand

Leg raises with straight legs, 15 reps

 

That was plenty, too tired halfway through to do stone lifting as planned, but will get that in tomorrow with deadlift work!

[VeganEssentials]

Lower back & posterior chain work -

 

Deadlifts -

2x5 @ 135 lbs.

2x5 @ 225

1x5 @ 315

1x1 @ 365

5x5 @ 385

Felt good for more reps on every set, should be back over 400 for sets again before long.

 

Sumo deads -

1x8 @ 315 lbs

1x8 @ 325

1x8 @ 335

All sets completed easily, form getting much better.

 

Barbell hip thrusts -

1x20 @ 135 lbs

1x20 @ 155

1x20 @ 185

 

Dimel deadlifts -

2x25 @ 155 lbs

 

Glute/ham raises -

3x15

Superset with

Hanging knee raises -

3x30

 

Called it a day, upper back and shoulder work coming soon!

[VeganEssentials]

Upper back and shoulders on Friday -

 

Weighted pull-ups -

1x3 @ bodyweight (218 clothed)

1x3 @ 45 lbs added

3x5 @ 75 lbs added, feet resting on floor between reps for 2-3 breaths between reps

1x15 @ bodyweight w/ Fat Gripz handles, done as 13, rest 5 seconds, 2 to finish

 

Overhead steel log press in the power rack -

1x8 @ empty 75 lb. Log

1x5 @ 125 lbs.

5x8 @ 140 lbs, keeping light as per my ART therapist's recommendation while getting my shoulder worked on this next month.

 

Face down on 20 degree incline bench DB rows -

1x12 @ 75 lbs.

3x12 @ 85 lbs.

1x20 @ 65 lbs.

All strict, can't really cheat or use body English on these anyway.

 

Axle incline close grip bench presses -

1x3 @ 145 lbs

2x5 @ 175 lbs.

3x2 w/ 3 second pause on chest each rep, done as 2 reps, rest 30 seconds, repeat twice more

1x12 @ 150 lbs.

 

Called it a short day after that.

 

 

Legs and some arm work tonight -

 

Speed squats -

1x5 @ empty bar

1x5 @ 135 lbs.

1x3 @185

1x2 @ 225

10x2 @ 270 speed sets

After each speed set, I'd do some light rep work with safety bar squats immediately afterward -

10x5 @ 150 lbs., alternating between narrow and wide stance sets

 

Glute/ham raises -

3x15 @ bodyweight

2x15 @ bodyweight w/red band behind neck attached to base

 

Leg presses -

2x40 @ 225 lbs.

 

Lying leg curl superset with seated leg extensions -

2x20 each @ 120 lbs each

 

Wrapped up with some arm work.

 

Straight bar curls on cable tower -

1x12 @ 80 lbs, 90, 100, 110, 120, 130

 

Formulator forearm wrist curls -

3x15 @ 40 lbs.

1x20 @ 30 lbs.

Forearms cramped after that, called it quits.

 

Bodyweight up slightly to 216 on average, but fat still decreasing slowly so things are workin in the right direction.

 

Upper back and chest work again on Monday!

[VeganEssentials]

Lost a few days due to finishing our website relaunch, got in for quick chest and deadlift day last night -

 

Deadlifts -

1x5 @ 135 lbs

1x5 @ 225

1x3 @ 315

1x1 @ 365

1x1 @ 385

1x1 @ 405, 410, 415, 420

Haven't pulled over 400 since last fall when I messed up my rib, this was just to regain some confidence again with being back in that zone again.

 

Sumo deadlifts -

1x3 @ 315

1x5 @ 365

1x5 @ 375

 

Flat barbell bench press with axle -

1x5 @ 145 lbs

1x3 @ 195

1x2 @ 235

1x1 @ 255

5x2 @ 245

2x15 @ 175

 

Glute squeeze hyperextensions -

3x25

Using all glute squeeze and as little lower back as possible

 

Incline close-grip bench -

2x20 @ 100 lbs., first 10 reps done as JM presses, next 10 as normal close-grip bench

 

Hanging leg raises -

3x15

 

Red band tricep press downs -

2x25 each arm

 

Quick and simple, upper back work tonight!

[VeganEssentials]

Upper back work done this evening -

 

Barbell rows with 2" diameter axle -

1x5 @ 145 lbs.

1x5 @ 195

3x10 @ 240 lbs.

 

Fat Gripz 2" handle pull-ups -

3x12 w/ 10 lbs. added (229 lbs. total with added weight when clothed)

 

Seated blue heavy band rows with band tied to support pillar -

2x20, one set short straight bar handle, one set V handle

2x10 w/ 3-4 second hold at full contraction, done with one set for each handle

Total weight was comparable to around 100 lbs. start of pull, around 200 lbs. at finish

 

170 lbs. stone loads to 48" platform -

2x10

 

Superset these with shrugs on flat bench machine

2x40 @ full stack (reads 380 lbs. feels much lighter)

1x20 each arm @ 240 lbs. (feels lighter)

 

Wrapped up with some DB cross-body hammer curls to finish -

1x10 @ 40 lb. DBs

1x10 @ 50 lb

1x10 @ 60 lb, used a bit of body English on a few reps near the end

 

Called it a day after that, will be doing shoulders and legs on Monday!