I stayed out late drinking with a friend yesterday, so even with a pre-workout I was still tired, and pull day is already my weakest day to begin with — so today was just so-so.
Summary
Lat Pulldown
target 4x5-9 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 85 kg | 12 |
| 2 | 85 kg | 8 |
| 3 | 80 kg | 10 |
| 4 | 75 kg | 12 |
Seated Machine Row
target 4x8-12 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 75 kg | 12 |
| 2 | 75 kg | 12 |
| 3 | 75 kg | 12 |
| 4 | 75 kg | 12 |
It was heavy, but I was able to engage my back a bit better.
Rear Delt Fly (Cable)
target 4x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 15 kg | 12 |
| 2 | 15 kg | 12 |
| 3 | 15 kg | 11 |
| 4 | 15 kg | 10 |
Even if it wasn’t as good as Tuesday’s session, it was still okay.
Hammer Curl
PR target 3x5-9 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 20 kg | 9 |
| 2 | 20 kg | 9 |
| 3 | 20 kg | 9 |
I think it went alright…? I have no idea if my curl technique is correct, but at least it didn’t feel terrible.
Dumbbell Curl
target 2x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 16 kg | 9 |
| 2 | 16 kg | 8 |
Awful. Regular dumbbell curls have just not been working for me lately at all.
Couldn’t find a good feel for it at all, so I dropped the weight.