Pull 1 (deload)

by jokii

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Summary

  • event_availableAugust 30th, 2021
  • schedule1 h
  • equalizer48 sets,  607 reps
  • fitness_center59840.07 lbs

1. Barbell Rows (drop set, deload)

  • Set 1: 15 x 132.28 lbs
  • Set 2: 15 x 66.14 lbs
  • Set 3: 15 x 132.28 lbs
  • Set 4: 15 x 66.14 lbs
  • Set 5: 15 x 132.28 lbs
  • Set 6: 15 x 66.14 lbs
  • Set 7: 15 x 132.28 lbs
  • Set 8: 15 x 66.14 lbs
  • Set 9: 15 x 132.28 lbs
  • Set 10: 15 x 66.14 lbs

Total: 14881.2 lbs

2. Separate Grip Pull Down to V grip Pull Down (10-15 reps)

  • Set 1: 12 x 132.28 lbs
  • Set 2: 12 x 90.39 lbs
  • Set 3: 12 x 132.28 lbs
  • Set 4: 12 x 90.39 lbs
  • Set 5: 12 x 132.28 lbs
  • Set 6: 12 x 90.39 lbs
  • Set 7: 12 x 132.28 lbs
  • Set 8: 12 x 90.39 lbs

Total: 10688.01 lbs

3. Dumbbell Rows (10-15 reps, deload)

  • Set 1: 15 x 141.1 lbs
  • Set 2: 15 x 141.1 lbs
  • Set 3: 15 x 141.1 lbs
  • Set 4: 12 x 141.1 lbs
  • Set 5: 12 x 141.1 lbs

Total: 9735.61 lbs

4. Close Grip Seated Rows (10-15 reps)

  • Set 1: 15 x 79.37 lbs
  • Set 2: 15 x 79.37 lbs
  • Set 3: 15 x 59.52 lbs
  • Set 4: 15 x 59.52 lbs
  • Set 5: 15 x 59.52 lbs

Total: 5059.61 lbs

5. Deadlift (5 x 5, rehab)

  • Set 1: 5 x 264.55 lbs
  • Set 2: 5 x 286.6 lbs
  • Set 3: 5 x 308.65 lbs
  • Set 4: 5 x 330.69 lbs
  • Set 5: 5 x 352.74 lbs

Total: 7716.18 lbs

6. EZ Bar Preacher Curl (high reps, deload)

  • Set 1: 12 x 88.18 lbs
  • Set 2: 12 x 88.18 lbs
  • Set 3: 12 x 88.18 lbs
  • Set 4: 12 x 88.18 lbs
  • Set 5: 12 x 88.18 lbs

Total: 5291.09 lbs

7. Hammer Curls (max reps, deload)

  • Set 1: 12 x 44.09 lbs
  • Set 2: 12 x 44.09 lbs
  • Set 3: 15 x 35.27 lbs
  • Set 4: 15 x 35.27 lbs
  • Set 5: 15 x 35.27 lbs

Total: 2645.55 lbs

8. Rope Curls (10-15 reps)

  • Set 1: 15 x 70.55 lbs
  • Set 2: 12 x 70.55 lbs

Total: 1904.79 lbs

9. Reverse Grip Curls (10-15 reps)

  • Set 1: 12 x 60.63 lbs
  • Set 2: 12 x 49.6 lbs
  • Set 3: 12 x 49.6 lbs

Total: 1918.02 lbs