Friday, another early morning run. Meant to go 4 miles or more but a schedule change forced me to cut it short to about 2.25 miles. 7.5 minute miles. Just over 15 minutes to complete. Slower than what I wanted but not entirely unexpected now that my muscle weight is coming back up.
Back
One set of supinated chin-ups 4 reps rest 45 seconds
One set of narrow neutral grip pull-ups 4 reps End of exercise
Regards,
J
Back
One set of wide pronated grip pull-ups 8 reps rest 45 seconds
One set of supinated chin-ups 7 reps rest 45 seconds
One set of narrow neutral grip pull-ups 6 reps rest 45 seconds
One set of supinated chin-ups 7 reps rest 45 seconds
One set of narrow neutral grip pull-ups 6 reps rest 45 seconds
One set of wide pronated grip pull-ups 8 reps rest 45 seconds
One set of supinated chin-ups 7 reps rest 45 seconds
One set of narrow neutral grip pull-ups 6 reps rest 45 seconds
One set of wide pronated grip pull-ups 6 reps rest 45 seconds
One set of supinated chin-ups 6 reps rest 45 seconds
One set of narrow neutral grip pull-ups 6 reps rest 45 seconds
One set of wide pronated grip pull-ups 5 reps rest 45 seconds
One set of supinated chin-ups 5 reps rest 45 seconds
One set of narrow neutral grip pull-ups 5 reps rest 45 seconds
One set of wide pronated grip pull-ups 5 reps rest 45 seconds
One set of supinated chin-ups 4 reps rest 45 seconds
One set of narrow neutral grip pull-ups 4 reps rest 45 seconds
One set of wide pronated grip pull-ups 4 reps rest 45 seconds One set of supinated chin-ups 7 reps rest 45 seconds
One set of narrow neutral grip pull-ups 6 reps rest 45 seconds
One set of wide pronated grip pull-ups 6 reps rest 45 seconds
One set of supinated chin-ups 6 reps rest 45 seconds
One set of narrow neutral grip pull-ups 6 reps rest 45 seconds
One set of wide pronated grip pull-ups 5 reps rest 45 seconds
One set of supinated chin-ups 5 reps rest 45 seconds
One set of narrow neutral grip pull-ups 5 reps rest 45 seconds
One set of wide pronated grip pull-ups 5 reps rest 45 seconds
One set of supinated chin-ups 4 reps rest 45 seconds
One set of narrow neutral grip pull-ups 4 reps rest 45 seconds
One set of supinated chin-ups 4 reps rest 45 seconds
One set of narrow neutral grip pull-ups 4 reps End of exercise
Total of 100 pull-ups completed in just under 20 minutes. * Neutral grip means semi-supinated (palms facing each other).
Deltoids
Exercise 1 - 6-12-25 Routine; **
A1 6 reps, delt machine flys
Rest 10 seconds
A2 12 reps, military presses
Rest 10 seconds
A3 25 reps, delt machine reverse flys (rear delts)
Rest 2 minutes, repeat for 4 total multi-sets
Exercise 2
B1 Military press, 8 reps with 3/1/1 tempo
No rest
B2 Reverse flys, 12 reps with 1/1/2/1 tempo
Rest 90 seconds, repeat for 3 total super-sets
**On all exercises, use a weight that corresponds to the number of reps indicated.
Regards,
J
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