Back & Biceps (20)

by jokii

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Summary

  • event_availableJuly 1st, 2019
  • schedule1 h
  • equalizer60 sets,  664 reps
  • fitness_center87677.84 lbs

1. Pull Ups to Bent Over Barbell Rows

  • Set 1: 12 x 187.39 lbs
  • Set 2: 12 x 132.28 lbs
  • Set 3: 12 x 187.39 lbs
  • Set 4: 12 x 132.28 lbs
  • Set 5: 12 x 187.39 lbs
  • Set 6: 12 x 132.28 lbs
  • Set 7: 12 x 187.39 lbs
  • Set 8: 12 x 132.28 lbs
  • Set 9: 12 x 187.39 lbs
  • Set 10: 12 x 132.28 lbs

Total: 19180.22 lbs

2. Deadlift (2 x high reps, 2 x 5 heavy, one high reps)

  • Set 1: 15 x 352.74 lbs
  • Set 2: 15 x 352.74 lbs
  • Set 3: 5 x 462.97 lbs
  • Set 4: 4 x 507.06 lbs
  • Set 5: 15 x 352.74 lbs

Total: 20216.39 lbs

3. Plate loaded pull downs (drop set, 10 rep max)

  • Set 1: 10 x 176.37 lbs
  • Set 2: 10 x 88.18 lbs
  • Set 3: 10 x 176.37 lbs
  • Set 4: 10 x 88.18 lbs
  • Set 5: 10 x 176.37 lbs
  • Set 6: 10 x 88.18 lbs
  • Set 7: 10 x 176.37 lbs
  • Set 8: 10 x 88.18 lbs
  • Set 9: 10 x 176.37 lbs
  • Set 10: 10 x 88.18 lbs

Total: 13227.74 lbs

4. Seated Cable Rows to Standing Lat Pull Down (high reps)

  • Set 1: 15 x 145.51 lbs
  • Set 2: 15 x 110.23 lbs
  • Set 3: 15 x 145.51 lbs
  • Set 4: 15 x 110.23 lbs
  • Set 5: 15 x 145.51 lbs
  • Set 6: 15 x 110.23 lbs
  • Set 7: 15 x 145.51 lbs
  • Set 8: 15 x 110.23 lbs
  • Set 9: 15 x 145.51 lbs
  • Set 10: 15 x 110.23 lbs

Total: 19180.22 lbs

5. Close Grip Pull Ups (max reps)

  • Set 1: 10 x 187.39 lbs
  • Set 2: 8 x 187.39 lbs
  • Set 3: 8 x 187.39 lbs
  • Set 4: 7 x 187.39 lbs
  • Set 5: 7 x 187.39 lbs

Total: 7495.72 lbs

6. Dumbbell Bicep Curl (ladder scheme, less rest)

  • Set 1: 10 x 33.07 lbs
  • Set 2: 10 x 44.09 lbs
  • Set 3: 10 x 55.12 lbs
  • Set 4: 10 x 44.09 lbs
  • Set 5: 10 x 33.07 lbs
  • Set 6: 10 x 33.07 lbs
  • Set 7: 10 x 44.09 lbs
  • Set 8: 10 x 55.12 lbs
  • Set 9: 10 x 44.09 lbs
  • Set 10: 10 x 33.07 lbs
  • Set 11: 10 x 33.07 lbs
  • Set 12: 10 x 44.09 lbs
  • Set 13: 10 x 55.12 lbs
  • Set 14: 10 x 44.09 lbs
  • Set 15: 10 x 33.07 lbs
  • Set 16: 10 x 33.07 lbs
  • Set 17: 10 x 44.09 lbs
  • Set 18: 10 x 55.12 lbs
  • Set 19: 10 x 44.09 lbs
  • Set 20: 10 x 33.07 lbs

Total: 8377.57 lbs