Not sure what happened, but I somehow ended up only filming one set instead of two for some exercises.
Today was the pull day of my 3-day split. Overall, I felt okay — lat pulldowns, hammer curls, and dumbbell curls were all decent, but the cable rows and rear delt flies weren’t great.
Summary
Lat Pulldown
| set | weight | reps |
|---|---|---|
| 1 | 70 kg | 12 |
| 2 | 75 kg | 9 |
| 3 | 75 kg | 8 |
| 4 | 75 kg | 8 |
Cable Row
| set | weight | reps |
|---|---|---|
| 1 | 60 kg | 12 |
| 2 | 75 kg | 12 |
| 3 | 75 kg | 12 |
| 4 | 75 kg | 12 |
I set the machine at my gym to its minimum weight, but it was still too light, so I’ll need to use a different machine next week. Basically, I think I just need to pull my elbows down a bit more and squeeze my shoulder blades together more.
Rear Delt Fly
| set | weight | reps |
|---|---|---|
| 1 | 7 kg | 12 |
| 2 | 9 kg | 12 |
| 3 | 10 kg | 10 |
| 4 | 10 kg | 8 |
This is a movement that requires a hip hinge, which I’m not very good at, but I decided to give it another try after a while. I’m aware of this weakness of mine, but despite trying my best, I still wasn’t able to properly focus on my shoulder blades and shoulders today. I think switching to cable flyes next week would be better.
Hammer Curl
| set | weight | reps |
|---|---|---|
| 1 | 18 kg | 9 |
| 2 | 20 kg | 6 |
| 3 | 20 kg | 5 |
I need to practice bracing my core harder and pushing all the way to true failure. I also need to work on keeping my chest up and maintaining the externally rotated shoulder position throughout the movement.
Dumbbell Curl
| set | weight | reps |
|---|---|---|
| 1 | 18 kg | 8 |
| 2 | 18 kg | 6 |
The same cues from the hammer curls seem to apply here as well.
This is a movement I usually struggle to find my strength in, but today I focused on the three cues written below and it felt better than last week.
Looking at the video, I need to practice extending my upper back and neck.