Week 4 – 5/3/1 – Day 13

Cycle #1

Treadmill walk 5min + Agile 8 + DeFranco’s Upperbody Stretches

Press:  5×40, 5×50, 5×60

Very easy.  Used a thumbless grip on all sets.  Exploded from the rack position.  Slow controlled descent.

Boring But Big 50%

Bench Press: 2x10xBar + 5x10x85

Pretty easy now.  Made sure not to lockout to avoid protracting my shoulder blades.

Lat Pulldown:  5x10x40

Up’ed the weight 5 lbs.  I think I might increase assistance work weight every cycle.  Noticed that when pulling the bar to my chest that sometimes I would lean back.  Not sure what the proper technique for doing a lat pulldown is, but I think leaning back is considered cheating a bit.  I tried, instead, to maintain a fairly upright torso position on contraction to put work emphasis on the upper back traps and lats.

Curls:  3x10x30 + Tricep pushdown:  3x10x30 + Face pull:  2x10x30

Pretty easy now.  I’ve gotten used to the extra assistance work.  Love the pumped feeling. Bro statement.

Treadmill walk 1 mile @ 3.0 speed

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