Today is pull Friday. Every week incorporates push movements and pull movements as well as legs and cardio. The focus today are on exercises that require pulling motion.
I started with a 500M row to warm-up my body. Rowing does a good job with warmup because the entire body is engaged. After that I did some walking to get energized and get in the rate state of mind. I often have to deliberately work on my mind to get in the proper mindset for have a good workout. I visualize my workout. I also have a board where I write the movements for the day so I can progress and glance up and see what is next.
I started with a deadlift working from 120 – 280 pounds with my trap bar (I refer to it as a hex bar also). This is a pyramid style. Next is hex bar shoulder shrugs for 4 sets of 12 at 170 pounds. Next I moved to hex bar rows with 140 pounds for 4 sets.
After that, I do a superset between good mornings and farmers carry. A superset is when I do the exercises back-to-back with no break. I did a total of 4 rounds. Good mornings is for the lower back and I used 185 pounds. I use the hex bar for farmers carry and I used 140 pounds this morning. For farmers carry I had a path I use in my driveway and it comes to about 70 steps. This one gets my heart rate up pretty good.
Next I did 12-10-8-6-24 reps dumbbell curl working from 50 pounds up to 80 pounds. After that I did upright row for shoulders with the dumbbells using 60 pounds. This is followed by 21’s which is where I do a half curl and hold with my left arm and curl 7 times with my right arm and switch to where I hold my right arm half way and curl 7 times with my left. I repeat this 3 times for a total of 21 reps on each arm. My biceps burn pretty good for this one.
Next I did pullups. I did a band assist today so I can get more reps. Sometimes I’ll go without band assist and sometimes I will use band assist. I can only do 3 – 5 pull ups without band assist and it has taken a long time to get there. Eventually I will get to 10 or more but will take some time and hard work. After that, I finish with 60 hammer curls with dumbbells. In between exercises and sets I do a combination of rowing and/or walking to keep my heart rate up throughout. There is no sitting to recover. Everything I do is active recovery.
Overall, it was a good workout that took an hour and thirteen minutes total. Have a good weekend everyone.