Workout Recap June 8, 2018
Deficit Deadlift
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 135 lbs | 15 reps |
| Set 2 | 135 lbs | 15 reps |
| Set 3 | 135 lbs | 15 reps |
18 Inch Deadlift
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 155 lbs | 15 reps |
| Set 2 | 155 lbs | 15 reps |
| Set 3 | 155 lbs | 15 reps |
Dumbbell Shrugs
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 50 lbs | 23 reps |
| Set 2 | 50 lbs | 20 reps |
| Set 3 | 50 lbs | 19 reps |
Seated Cable Rows
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 75 lbs | 25 reps |
| Set 2 | 75 lbs | 25 reps |
| Set 3 | 75 lbs | 20 reps |
Seated Cable Rope Pull
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 30 lbs | 8 reps |
| Set 2 | 30 lbs | 9 reps |
| Set 3 | 30 lbs | 13 reps |
Reverse Barbell Curl
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 30 lbs | 20 reps |
| Set 2 | 30 lbs | 19 reps |
| Set 3 | 30 lbs | 13 reps |
Face Pull
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 90 lbs | 18 reps |
| Set 2 | 90 lbs | 18 reps |
| Set 3 | 90 lbs | 20 reps |
T-Bar Row
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 60 lbs | 15 reps |
| Set 2 | 60 lbs | 15 reps |
| Set 3 | 60 lbs | 15 reps |
Reverse Barbell Curl
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 15 lbs | 7 reps |
| Set 2 | 15 lbs | 8 reps |
| Set 3 | 15 lbs | 7 reps |
Dumbbell Row
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 30 lbs | 10 reps |
| Set 2 | 30 lbs | 8 reps |
| Set 3 | 30 lbs | 10 reps |
This was done with lifting straps.
Back Extension
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 27.5 lbs | 15 reps |
| Set 2 | 27.5 lbs | 15 reps |
| Set 3 | 27.5 lbs | 18 reps |
Lat Pulldown
| Set No. | Subset No. | Weight | Number of Reps |
|---|---|---|---|
| Set 1 | Subset 1 | 75 lbs | 25 reps |
| Set 1 | Subset 2 | 60 lbs | 10 reps |
| Set 1 | Subset 3 | 50 lbs | 12 reps |
| Set 1 | Subset 4 | 40 lbs | 23 reps |
| Set 1 | Subset 5 | 30 lbs | 40 reps |
| Set 2 | Subset 1 | 75 lbs | 20 reps |
| Set 2 | Subset 2 | 60 lbs | 9 reps |
| Set 2 | Subset 3 | 50 lbs | 13 reps |
| Set 2 | Subset 4 | 40 lbs | 25 reps |
| Set 2 | Subset 5 | 30 lbs | 45 reps |
| Set 3 | Subset 1 | 75 lbs | 20 reps |
| Set 3 | Subset 2 | 60 lbs | 6 reps |
| Set 3 | Subset 3 | 50 lbs | 6 reps |
| Set 3 | Subset 4 | 40 lbs | 25 reps |
| Set 3 | Subset 5 | 30 lbs | 50 reps |
Overall I'm happy with the workout. I ended up moving 54155 lbs in total volume during the workout. There'd not really much to add on top of that. I like that my deadlift numbers keep going, but my forearm numbers are going down, maybe because of the grip related work earlier in the workout.