Wednesday 4th Back/Triceps


Seated rows – warmup then main set

Narrow pulldowns – 100kg x 8, 120kg x 8, 160kg x failure

(Tried to do rack pulls and felt very uncomfortable so I went back to deadlifts)

Deadlift – 100kg x 6, 120kg x failure

Bent over rows – 60kg x 8, 70kg x 8, 70kg x failure

Shrugs – 60kg x 15, 100kg x 15, 100kg x failure

Pullovers – 45lb x 12, 70lb x failure


Dips – 10, 15kg x 8, 10

Push downs – 50kg x 8, 60kg x 8, 70kg x 8

Overhead tricep press – 50lb x 3

Tonight felt hard work, but we got it done.


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