Honestly, pull days aren’t my favorite. I just don’t feel as strong. Watching the footage, it seems like I give up on the curl exercises way too easily. Stopping when the dumbbell speed hasn’t dropped much isn’t the right call. Next time I really want to push for 1-2 more reps. It might be worth doing extra reps just to practice the habit of not giving up.
Summary
Lat Pulldown
| set | weight | reps |
|---|---|---|
| 1 | 75 kg | 10 |
| 2 | 75 kg | 10 |
| 3 | 75 kg | 9 |
| 4 | 75 kg | 9 |
Dumbbell Row
| set | weight | reps |
|---|---|---|
| 1 | 28 kg | 12 |
| 2 | 32 kg | 10 |
| 3 | 32 kg | 10 |
| 4 | 32 kg | 10 |
It’s been a long time since I’ve done this exercise, so it felt awkward. I think I need to pull the dumbbell more toward my hip. It felt the same on both sides during the session, but watching the footage, my left arm looks more awkward than my right, and I don’t seem to trust the base as well. I’m thinking of trying a different grip position next time.
Rear Delt Fly (Cable)
| set | weight | reps |
|---|---|---|
| 1 | 15 kg | 12 |
| 2 | 20 kg | 5 |
| 3 | 15 kg | 10 |
| 4 | 15 kg | 7 |
The first set felt pretty easy, so I thought I’d try 20kg, but I nearly couldn’t even get started. That was a bit of a shock. Even dropping back down to 15kg, the last two sets felt like I had nothing left in the tank.
Hammer Curl
PR| set | weight | reps |
|---|---|---|
| 1 | 20 kg | 7 |
| 2 | 20 kg | 6 |
| 3 | 20 kg | 5 |
It was tough, but I think it went okay.
Dumbbell Curl
| set | weight | reps |
|---|---|---|
| 1 | 18 kg | 7 |
| 2 | 18 kg | 5 |
I think the hammer curls took too much out of me — the dumbbell curls were really rough today and didn’t go well. Should I drop the weight a bit next week?
Watching the footage, I actually look stronger than I felt during the session! For form, I need to arch my back and keep my chest up. The cue is to lift the chest higher and pull the shoulders back toward my back pockets!