Got up this morning feeling pretty solid, so I headed to the gym before my job started to get some work done.  Fewer workouts this week and more rests as I get ready for Saturday, so had to keep the intensity up for the workouts I do, with the time I have.

Had a list of the workouts I wanted to do, so I just steamrolled my way through the gym – stayed flexible on the order of the exercises, and just jumped to a new space if it looked empty.  Didn’t want any frickin downtime waiting for a station.

Chest Supported T-Bar Rows(midway grip, arms at 45 degrees, 45 sec rest b/w sets)

1 plate x 15
2 plates x 12
3 plates x 10
3 plates x 10
3 plates x 8
3 plates x 6

Superset Standing Military Press and Face Pulls (45 sec rest)

95 x 12 / 80 x 5 (this cable machine felt heavy as FUARK)
95 x 12 / 70 x 10
95 x 12 / 70 x 7
95 x 12 / 60 x 10
95 x 6 / 40 x 10

notes:  this particular cable machine was heavy and grindy, not smooth at all.  Needed to dial the weights down on the Face Pulls just to get them done.

One Arm DB Row (supporting leg extended back for all sets except final set, 45 sec rest b/w sets)

80 x 8/8
90 x 8/8
100 x 8/8
100 x 8/8 (supporting knee directly under hip)

notes:  When I use the bench for 1 arm DB rows, I find the placement of my supporting leg makes the exercise harder or easier.  If I row with my left, my right hand is on the bench, and if my right knee is right under my hip, it makes the reps easier.  So I like to start with that right leg extended almost straight back, only bringing the knee as I am trying to squeeze out the last few reps.  I think Pakulski said in a video that it keeps you from assisting with your offside lat, makes sense to me I guess.

DB Twist Press (60 sec rest)

45s x 10
50s x 10
55s x 10
60s x 8
55s x 10
50s x 10
45s x 10

notes: Climbing my way up the ladder, then back down.

Underhand Pulldown (hands slightly inside shoulder width, 45 sec rest)

150 x 10
165 x 10
180 x 10
195 x 10
210 x 9

notes: I have tried shoulder width, and find just inside shoulder width more comfortable.

Widegrip Machine Row (elbows kept high, 45 sec rest)

210 x 8
195 x 10
180 x 12
150 x 15

notes:  climbed up the ladder on the pulldowns, climbed back down the ladder on the rows

I was starting to fade pretty hard at this point, but grit my teeth and headed to the cables for some light shoulder work.

Leaning Cable Strict Side Raise (Zero rest, back and forth arm to arm)

10 x 15/15
15 x 15/15
20 x 15/15

Strict Rear Delt Cable Fly (30 sec rest)

17 x 15
17 x 15
17 x 15

notes:  it was light but I was toasted so I had to grunt hard to squirt these reps out with good form.  Straight arms, pop back and squeeze that pencil b/w your shoulderblades!

Once I barely got through these sets, I knew I was done for, so the volume was just right (having cut out cleans and shrugs and so forth).

Then walked to work in a snowstorm, bleh.

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