Workout Recap for June 15, 2018
Deficit Deadlift
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 140 lbs | 15 reps |
| Set 2 | 140 lbs | 15 reps |
| Set 3 | 140 lbs | 15 reps |
18 Inch Deadlift
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 160 lbs | 15 reps |
| Set 2 | 160 lbs | 15 reps |
| Set 3 | 160 lbs | 15 reps |
Barbell Shrugs
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 135 lbs | 10 reps |
| Set 2 | 135 lbs | 9 reps |
| Set 3 | 135 lbs | 11 reps |
This was done with straps
T-Bar Row
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 62.5 lbs | 15 reps |
| Set 2 | 62.5 lbs | 15 reps |
| Set 3 | 62.5 lbs | 15 reps |
Face Pull
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 90 lbs | 25 reps |
| Set 2 | 90 lbs | 25 reps |
| Set 3 | 90 lbs | 18 reps |
Seated Cable Rope Pull
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 30 lbs | 9 reps |
| Set 2 | 30 lbs | 14 reps |
| Set 3 | 30 lbs | 12 reps |
Reverse Barbell Curl
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 30 lbs | 15 reps |
| Set 2 | 30 lbs | 12 reps |
| Set 3 | 30 lbs | 11 reps |
Dumbbell Row
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 30 lbs | 13 reps |
| Set 2 | 30 lbs | 11 reps |
| Set 3 | 30 lbs | 11 reps |
Reverse Dumbbell Curl
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 15 lbs | 3 reps |
| Set 2 | 15 lbs | 5 reps |
| Set 3 | 15 lbs | 4 reps |
Lat Pulldown
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 75 lbs | 13 reps |
| Set 2 | 75 lbs | 12 reps |
| Set 3 | 75 lbs | 13 reps |
Back Extension
| Set No. | Weight | Number of Reps |
|---|---|---|
| Set 1 | 30 lbs | 15 reps |
| Set 2 | 30 lbs | 15 reps |
| Set 3 | 30 lbs | 19 reps |
Seated Cable Row
| Set No. | Subset No. | Weight | Number of Reps |
|---|---|---|---|
| Set 1 | Subset 1 | 90 lbs | 13 reps |
| Set 1 | Subset 2 | 75 lbs | 2 reps |
| Set 1 | Subset 3 | 60 lbs | 4 reps |
| Set 1 | Subset 4 | 50 lbs | 8 reps |
| Set 1 | Subset 5 | 40 lbs | 18 reps |
| Set 1 | Subset 6 | 30 lbs | 25 reps |
| Set 2 | Subset 1 | 90 lbs | 15 reps |
| Set 2 | Subset 2 | 75 lbs | 3 reps |
| Set 2 | Subset 3 | 60 lbs | 7 reps |
| Set 2 | Subset 4 | 50 lbs | 10 reps |
| Set 2 | Subset 5 | 40 lbs | 21 reps |
| Set 2 | Subset 6 | 30 lbs | 25 reps |
| Set 3 | Subset 1 | 90 lbs | 12 reps |
| Set 3 | Subset 2 | 75 lbs | 6 reps |
| Set 3 | Subset 3 | 60 lbs | 6 reps |
| Set 3 | Subset 4 | 50 lbs | 15 reps |
| Set 3 | Subset 5 | 40 lbs | 25 reps |
| Set 3 | Subset 6 | 30 lbs | 26 reps |
Overall I'm happy with the workout. I ended up moving 48438 lbs in total volume during the workout. I'm not sure why my reverse dumbbell curl is performing so weak, but I'm hoping if I keep working on it, it will improve.