Pull Day (PPL W3D2) | Jon Karlsen

Today I tried using an app called Blackmagic Camera instead of the default iPhone camera app, so the framing isn’t great — I didn’t realize I could use it in landscape mode. Compared to the videos I’ve filmed up until now, the colors might look a little off too. I’ll need to be more careful starting tomorrow!

There’s still a lot to practice, both with filming and with the exercises themselves.

Lat Pulldown

target 4x8-12 | RIR 1

set	weight	reps
1	80 kg	10
2	80 kg	8
3	75 kg	10
4	75 kg	8

It’s not perfect, but it seems like I was able to at least somewhat address most of the weaknesses I noticed when reviewing last week’s footage.

Machine Row

target 4x8-12 | RIR 1

set	weight	reps
1	60 kg	12
2	70 kg	12
3	80 kg	12
4	90 kg	12

This is an exercise I’ve never done before, and I started way too light — even the final set at 90kg didn’t feel like enough stimulus. Next week I’ll need to try at least 100–110kg.

Rear Delt Fly

target 4x8-12 | RIR 0

set	weight	reps
1	15 kg	10
2	15 kg	10
3	15 kg	10
4	15 kg	7

It’s my first time doing this on a cable, but I really liked it. It’s been a long time since I’ve felt my rear delts this well. It’s not easy, but it feels stable, and I think sticking with it will pay off.

Biceps Pulldown

target 3x5-9 | RIR 1

set	weight	reps
1	70 kg	7
2	70 kg	7
3	70 kg	8

This is my first time doing this exercise. Setup is easy, and using the pulldown tower makes it very stable, so I’m able to hang on all the way through. On the other hand, other dumbbell variations (like incline curls or preacher curls) seem to provide a stronger stimulus.

Biceps Curl

target 2x8-12 | RIR 0

set	weight	reps
1	55 kg	11
2	55 kg	9

I need to work on keeping my elbows locked in place.

Jet Twist

target 2x8-12 | RIR 0

set	weight	reps
1	10 kg	12
2	20 kg	12

This wasn’t originally part of the plan, but I decided to throw it in for shoulder health. It felt good, so I think I’ll keep it in going forward.