woohoo!  extra carb day!  headed to the studio after work for a session with the trainer, feelin carb’ed up!  and gassy!  let’s lift heavy and carpet bomb the studio!  grip it and rip it!

warmup 10 min elliptical

Closegrip Landmine Row (45 sec rest)

35+bar x 15
70 x 12
105 x 12
140 x 10
175 x 10


notes:  I know how much the bar weighs, but I don’t know how much it weighs when you lift up one end only… so will just count the plates.  I stacked 35s instead of 45s because the diameter of the 45s would prevent me from pulling it in closer.

One Arm Thick Bar Landmine Rows (45 sec rests)

35 + bar x 10/10
70 x 8/8
70 x 8/8
70 x 8/8


notes:  I am going to call it Thick Bar to convey the important detail that the part of the bar I grabbed in the pic was thick enough that I couldn’t close my hand around it!  This is a major detail.  My grip was working hard on these rows!  Didn’t feel comfortable adding more weight on.  Was a nice twist over the DB rows though, slightly diff angle, potential to go as high in weight as I like, and my grip can handle LOL

Underhand Pulldowns (45 sec rest)

140 x 12
150 x 12
150 x 12
160 x 12

notes:  Stupid beltfeed machine, always have to drop the weights.  Trainer wouldn’t let me add a plate until I could get through a set without swinging, kept me honest.

Standing Wide Cable Rows (elbows high, 45 sec rest)

160 x 15
180 x 15
200 x 15
200 x 15


notes:  These were getting real juicy near the end, I enjoyed them!  Don’t lose your core or your balance or you will go flying forward with a crash LOL

Straight Arm Pulldowns (45 sec rest)

90 x 12
100 x 12
110 x 12
110 x 12


notes:  I wanted to go up in weight again on the last set, but my trainer said my arms were starting to bend at 110 so she kept me there.  kept me honest.

planks from elbows 60 sec, 60 sec


Having a spotter here is invaluable, to tell you to tuck your butt in, pop your back outwards, etc

Hyperextensions (serpentine, 45 sec rest)

15, 15, 15


Last set especially felt nice and juicy on the low back.

And then off to home for more carbs!