Summary
Lat Pulldown
PR target 4x8-12 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 90 kg | 10 |
| 2 | 90 kg | 7 |
| 3 | 85 kg | 8 |
| 4 | 80 kg | 10 |
Machine Row
target 4x8-12 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 80 kg | 10 |
| 2 | 80 kg | 10 |
| 3 | 80 kg | 8 |
| 4 | 70 kg | 12 |
I think I started a bit too heavy. I wasn’t feeling it much in my back, and looking at the footage, I think it would be better if I could pull my elbows a little further back.
Rear Delt Fly
PR target 4x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 15 kg | 12 |
| 2 | 15 kg | 12 |
| 3 | 15 kg | 9 |
| 4 | 10 kg | 12 |
I’m starting to get the hang of this, and today went well. In particular, I was able to better understand today that the movement should come from the shoulder blades and shoulders rather than the arms and elbows.
Incline Curl
PR target 3x5-9 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 14 kg | 9 |
| 2 | 16 kg | 7 |
| 3 | 16 kg | 6 |
Felt pretty good. I’ll keep practicing like this.
Cable Curl
target 2x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 54.4 kg | 7 |
| 2 | 49.9 kg | 9 |
Not satisfied with this. I’ll need to keep working on it.
Knee Raise
target 2x12-15 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 0 kg | 15 |
| 2 | 0 kg | 15 |
It went well, but how am I going to progressively add weight to this going forward…?
On Tuesday I normally use a neutral grip for lat pulldowns, but this gym didn’t have many cable attachments available, so I had to use a smaller one. It felt unfamiliar and a bit awkward.