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8/22/2012 4:57:31 PM -
Last two sessions

Tuesday

BACK

MEADOWS ROW
* 4 warm up sets
* 4 works sets of 8

HIGH PIN PULLS WITH CHAINS
* Was supposed to pull off the floor but my hip has been messed up the past 3-4 weeks - I'm working around it while it heals.

* Warm up sets were for 3 reps until I got to a weight where 15 rest pause reps would be hard. This ended up being 495 with 10 chain.



The EZ Deadlift Loader straps are awesome for high rep work because the chains don't end up falling off.

DUMBBELL PULLOVER
* 4 sets of 8
** My ROM sucks on these so I just go as far as I can go before the pain kicks in. The goal here for me is to get a hard contraction.

EFS RICKSHAW SHRUGS
* One warm up set
* 4 sets 12 reps

Professional 45 Degree Back Raise
* 3 sets 30 reps

MAG Close Grip Supinate
* 3 sets 12 reps




Wednesday

ARMS

Superset

3" Cable Grenade Ball™ Pushdowns
Cable Curls
* 4 warm up sets
* 4 work sets

superset

Incline Curls
Close Grip Pushups
* 4 work sets

superset

Seated Dip Machine
Preacher Curls
* 2 warm up sets
* 4 work sets

Standing Calve Raise
* 4 sets 30, 25, 20, 15




,
Dave Tate


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