Summer Lifting

Conjugate Pull

Dumbell Clean:
3 x 85, 3 x 105

Standing Rope Pulldowns:
10 x 120, 10 x 120

Lat Pulldown:
4 sets 10 X 12(whatever weight that ends up being, it felt like a lot more than 120)

Bent over Row:
5 x 135, 5 x 155, 5 x 175

Barbell Shrug:
3 sets 10 x 225

Seated cable row:
4 sets 8 x 12(whatever weight that is)

One arm dumbbell rows:
4 sets 15 x 55

Standing EZ Curl:
2 sets 10 x 110

Plate Curl (2 5's pinched together):
3 sets of 10 (flexion and extension)

Hammer Curl:
3 sets 10 x 35

This was overall a good workout. I wanted to do dumbell cleans in the neutral grip for a few more sets, but my low back and legs were so fried from yesterday that I really had nothing. The same was true for bent over row. My hamstrings, glutes, and spinal erectors were really too sore to do a lot of sets. Today I kind of made a conjugate workout because I wanted to get some volume and some heavy work at the same time. I have come to realize that my lats, traps, and biceps are all not only pathetically small, but also weak proportionately to their oppositional groups. This will be a huge focus of my summer training just trying to bring up these weak points.