Pull day : back, biceps, forearms and abs.
Again, I started with T-bar rows, 5 progressively heavier sets of 7-20, going as high as 100kg plus the bar for 7 reps.
I'm not particularly happy with how this landmine is bolted down , as it's a bit wobbly. At one moment I felt the bar coming up and getting precariously close to my family jewels.
Lat pulldown; my rotator cuff has healed enough to allow me to perform this exercise with a wide grip. I know there's a debate going on, with some claiming you don't need wide grip to build wide lats, but I always felt my lats pump better the wider the grip. 4 progressively heavier sets of 8-12.
Dumbell rows; 3 progressively heavier sets of 8, finishing with 50kg.
I followed with 3 progressively heavier sets of dumbell shrugs for 10-16 reps and moved on to biceps.
Scott curl with straight bar; 4 progressively heavier sets of 6-10
Standing barbell curl; 3 sets of 8-10, same weight.
Reverse Scott curl with EZ bar, 2 sets of 10. Wrist curls; 3 progressively heavier sets of 10-16.
3 variations of crunches and I call it a day. ..
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