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(source updated 2026-04-03).
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total volume 9.0k kg
(-205)
exercises 5
PRs this session 1 (시티드 머신 로우)
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Today the pulldowns, rows, and flyes went well, hammer curls were decent, and the dumbbell curls were a pretty bad session.
For the pulldowns, I switched to a machine and used lifting straps, and I really liked it. With the regular pulldown rack I’d been using up until today, my form always felt a bit off and I couldn’t feel the right muscles working — but today was finally a day where I couldn’t get more reps because of muscle fatigue, not because of grip or form issues.
Using the straps, the rows also let me focus on the rowing movement instead of my grip. It wasn’t perfect and didn’t feel as good as the pulldowns, but I’m still satisfied.
The rear delt flyes were just okay. I focused on raising my elbows a bit higher (especially on the right side) and moving using only my shoulders rather than my arms, which helped me perform the movement at least a little better. I was finally able to hit 15kg x 12 reps, so I can’t complain.
As for the curls… I’m not sure. I can barely do regular dumbbell curls these days, but hammer curls seem okay even if I don’t feel them much in my biceps. Either way, arm training hasn’t been going well, so I’m planning to make some changes going forward based on the article below.
Monday Push
| Exercise | Equipment | Sets/Reps |
|---|
| Smith JM Press | Smith Machine | 3-4x5–9 |
| Straight Bar Overhead Extension | Cable, low pulley | 2-3x8–12 |
| Pushdown | Cable, high pulley, straight bar | 2-3x8-12 |
Tuesday Pull
| Exercise | Equipment | Sets/Reps |
|---|
| Drag Curl | Smith Machine | 3-4x8–10 |
| Straight Bar Bayesian Curl | Cable, low pulley | 2-3x8–12 |
| Reverse Curl | Cable, low pulley | 2-3x8-12 |
Thursday Push
| Exercise | Equipment | Sets/Reps |
|---|
| Close Grip Bench Press | Smith Machine (incline) | 3-4x5–9 |
| Overhead Extension | Cable, high pulley, straight bar | 2-3x12–15 |
| Pushdown | Cable, high pulley, straight bar | 2-3x8-12 |
Friday Pull
| Exercise | Equipment | Sets/Reps |
|---|
| Cheat Curl | Barbell | 3-4x5-9 |
| Straight Bar Bayesian Curl | Cable, low pulley | 2-3x8–12 |
| Rope Hammer Curl | Cable, low pulley | 2-3x8-12 |
I have a tall build with long arms and legs, and I hope I can make progress through these exercises with slightly higher volume.
Summary
Lat Pulldown (Machine)
target 4x5-9 | RIR 1
| set | weight | reps |
| 1 | 85 kg | 12 |
| 2 | 90 kg | 10 |
| 3 | 90 kg | 10 |
| 4 | 90 kg | 10 |
Seated Machine Row
PR target 4x8-12 | RIR 1
| set | weight | reps |
| 1 | 77.5 kg | 12 |
| 2 | 77.5 kg | 12 |
| 3 | 77.5 kg | 12 |
| 4 | 77.5 kg | 12 |
Rear Delt Fly (Cable)
target 4x8-12 | RIR 0
| set | weight | reps |
| 1 | 15 kg | 12 |
| 2 | 15 kg | 12 |
| 3 | 15 kg | 12 |
| 4 | 15 kg | 12 |
Hammer Curl
target 3x5-9 | RIR 1
| set | weight | reps |
| 1 | 20 kg | 9 |
| 2 | 20 kg | 9 |
| 3 | 20 kg | 9 |
Dumbbell Curl
target 2x8-12 | RIR 0
| set | weight | reps |
| 1 | 16 kg | 9 |
| 2 | 16 kg | 7 |
Happy lifting!
