Note: I think my strength have improved, especially on BB Pendlay Row, Lat Pulldown and DB Incline Chest Press. I could do more reps with the same weight that I did last week. Added about 2-3 more reps! :)
Negative pull ups unfortunately still a hit and miss! I've been using it as part of my warm up prior Pendlay Row. It feels great to engage my lats prior any back lifts.
Negative Pull Up practice
2x2-3 reps- then singles
BB Pendlay Row / band walks
55lbs x 12
3x60 x 12 - singles last 3 reps
One Arm DB Row (no rest- switching sides)
3x 25lbs x 10@each
Hammer Iso lateral-Wide Lat Pulldown
42.5lbs x 12
42.5 x 10- singles last 2 reps
42.5x 10
DB Incline Chest Fly (couldn't find 10lbs!)
2x7.5lbsx20
DB Incline Chest Press/ V up abs 15
20lbs x 14
20lbs x 12- hard last 2
20lbs x 10- hard last 2
Dive Bomber Push Ups
2x6- hard! (Back-fwd as 1 rep)
DB Prone Rear Delt Raise
3x7.5lbs x 12
Standing DB Arnold Press
15lbs x 12
15lbs x 10- singles last 2
15lbs x 8- singles last 2
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