19 Nov 2025

Upper Pull B
Wednesday, Nov 19, 2025 at 11:27am

Warm Up
Set 1: 5min 26s

Reverse Grip Lat Pulldown (Cable)
Set 1: 167 lbs x 10
Set 2: 187 lbs x 8
Set 3: 209 lbs x 13

Rest/pause for the last set

Pronated Grip Seated Row
Set 1: 100 lbs x 8
Set 2: 130 lbs x 7
Set 3: 160 lbs x 14

Rest/pause for the last set

Pull Up
Set 1: 4 reps
Set 2: 5 reps
Set 3: 4 reps

Bicep Curl (Suspension)
Set 1: 13 reps
Set 2: 11 reps
Set 3: 11 reps

I can't do normal curls on the right arm yet, so I had to modify suspension curls to give them a good bicep focus. I will take a video next time to show you how I do these.

Walking
Set 1: 1.2mi - 17min 4s