Training: Back

10 Minute Foam Roller
Conventional Deadlift off one plate
(3) 5 x 225lbs, 1 x 285lbs, 1 x 315lbs, 1 x 365lbs

4 SUPERSETS
Wide Grip Pull-ups: 10 reps
Wide Grip Behind the Neck Pulldowns: 20 x 100lbs

4 SUPERSETS
1 Arm Row: 15 x 45lbs
Chest Supported Rows: 15 x 90lbs

4 SUPERSETS
Dumbbell Pullovers: 20 x 55lbs
Cable Pulldowns: 15 x 65lbs

4 TRI SETS
Low Cable Row: 20 x 175lbs
VBar Row: 20 x 100lbs
Wide Grip Cable Row: 100lbs

Conditioning
400m walking lunges

Nutrition
11am – 10oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats
7pm – Ice Cream

Personal Training Available
Follow on IG @adrian_ohare

 

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