Pull

Final day by Cory.

B1 Overhand barbell bent over row 4x6-8
B2 Neutral grip chins (bw or assisted or pull down) 4x10-12
B3 Supinated farmer carries 4x45s

C1 Reverse DB curl 4x12-15
C2 DB Curl 4x12-15
C3 Hammer Curl 4x12-15

*C1-C3 use same weight for all and don't put down DB until end of hammer curl

D 100 rep each side - single arm DB row or single arm machine row

E 100 rep barbell curl - 45lb for the bros, 25-30lb for the ladies. As few sets as possible

Program is over and thank god is it.  It was horrible, by the end I believe I was doing more harm than good as the volume was just too high, but I certainly did learn some cool techniques I can utilize in the future.

Pull

About how this program is making me feel

Day 12, Brendan's workout.

HS Row
270x3
360x3
360x3
320x6
320x6
320x6

Get through as quick as possible
single arm rows off dumbbell rack
100x4
90x6
80x8
70x10
60x12
50x14
40x16
30x18
20x20
15x22

Triset
Wide Pulldown - 4x10....30
Standing Cable Row - 4x15....27.5
Max time pullup hold (was not long) - 4 sets

Rotating DB Curl, as quick as possible
35sx8
25sx10
20sx12
15sx14
10sx16
5sx18

Triset
Trap Bar Calf Raises - 4x15....170
Farmers Walk - across studio.....170
Trap Bar Shrugs - 4x15.....170

Superset
Cable Curls - 4x21s.....27.5
BO Reverse Fly - 4x21s.....10s

Fun workout.

Bench + Pull

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
220x5
220x5
220x4

Neutral Pulldown
150x8
170x8
190x7
190x6

Single Arm DB Row - 3x8.....75

Superset
Straight Pulldown - 3x10.....47.5
Chinups - 6, 5, 5

Reverse Fly - 3x15......7.5

Upper Body

Some heavy upper body stuff today.

Pause Bench Press
warmup
135x5
135x3
work sets
185x3
205x3
205x3
205x3

Wide Pulldown
30x8
34x8
36x8

Incline Bench Press
95 plus 46 lbs of chains x8
115 plus 46 lbs of chains x8
115 plus 46 lbs of chains x8

One Arm Row
80x8
85x8
85x8

Hip Raise - x15, 5 dragon flies then 7 hip raises, 4 dragon flies then 8 hip raises

I am happy with how my bench press has been going, last time I did pause bench press I did 205 for 3 hard sets of 2, today I did 205 for 3 medium sets of 3, so more reps and it felt a bit easier.  The chains on the incline bench presses were interesting, each weighs 23 pounds, they are a cool device but will work best on deadlifts.

Upper Pull

Neutral Grip Pulldowns
120x8
140x8
160x8
180x8

Single Arm DB Row
70x8
75x8
80x7

Fat Bar Neutral Pullups - 3x8

Cable Curls - 42.5x10, 50x10, 57.5x6

Upper Body

I don't think I'd normally be sore after that workout, 50 deadlifts at 115 may sound like a lot, but nothing I haven't done, maybe not in a while though.  But my erector spinae and quads are pretty sore, gladly lower back is fine.

Alternate sets
Incline Bench Press
115x8
135x8
155x8
175x5

Single Arm DB Row
65x8
75x8
80x8
85x8

5 Rounds for time
10 Pullups
20 Pushups
Time: 10:11

Alternate Sets
Overhead Tricep Extensions
Cable Curls
Don't remember weight on this pairing

I am happy with the bench press, that's two reps up from last time, and I was distracted as someone was trying to talk to me too.  I also really focus on strict form on the rows.  I liked the pullup/pushup thing, I've done it many times in the past, and while my fastest time is under 10 minutes that's fresh, last time I did it I did something almost identical to what i did today and was 20 seconds faster this time, nice!  Good upper workout, and while my back feels back to normal I was advised to take however long it took for the pain to disappear and double that for my actual healing time.  I think I'll listen this time, so one more weak of being careful.

Upper Body

Legs were good and sore after that goodlife workout.

Rack DB Rows
65x8
75x8
80x8
85x8

Pulldowns
120x10
140x10
150x10

BO Supported Reverse Flies - 22sx10, 25x10, 10

V-Bar Pushdowns - 3x12...50

Upper Body

Today didn't follow in my usual workout plan, I worked out with a friend who wanted to get into some weight training, so I did the same workout she did which was a simple upper body weight program.  No point in listing what I did.

Upper Body

Legs pretty sore, but very good sore.

Weighted Neutral Grip Pullups
BWx10
35x6
45x5
50x5
55x5

Tension DB Rows - 3x8.....25s

Underhand Pulldowns
100x12
100x12
110x12

Overhead Tricep Extension Drop set
90 to 60
10-10
10-5
8-6

Good workout today, the second exercise is new, you lean over a bench and hold the peak contraction as you do one arm at a time, burned the upper back pretty good.

Upper Pull

Back at it, spent almost all of last week in a boring add training thing for a third job, also partly thought a lighter week wouldn't hurt either.

DB Single Arm Row (rack supported)
75x5
85x5
90x5
95x5

Neutral Grip Pulldowns - 3x15.....100

Kipping Chinups - 12, 10, 9

Underhand Chest Supported Row - 3x12.....120

Higher reps other than the first one, and used more grips that would activate my biceps more, feels good to workout again.