Crazy #Back Pump

2 set Warmup
Good Mornings: 20 x 95lbs, Stiff leg dead lifts: 10 x 95lbs, Back Extensions: 20 reps,
Weighted leg lifts: 10 x 20lbs
Low Bar Good Mornings: Work up to 1 rep max 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 275lbs
BACK PUMP WORK
5 Super Sets
T-bar rows 5 x 180lbs, Behind the neck pull downs 20 x 100lbs
5 Super Sets
1 Arm Rows 10 x 45lbs, Seated rows 15 x 150lbs
5 Super Sets
Pullovers 15 x 60lbs,
Arrows – Ts – Ys – Presses 15 x 10lbs
#SQUATLIFE
Front Squat 2 Count Pause 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs, 1 x 275lbs
Nutrition
11am – 10oz Chicken Breast, 1 cup of veggies, 2 handful of nuts
7pm – 12oz Ground Turkey, 1 cup of veggies, ¼ butter
8pm Carb Spike Lenny & Larry’s cookie

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s