Early afternoon office workout

warmup: foam rolled upper back, lats

Bent Over Rows (2-3 min rests)

bar x 5
135 x 4
185 x 2
205 x 8 @RPE9
205 x 8 @RPE9
205 x 7 @RPE9
205 x 8 @RPE9
205 x 7 @RPE9
200 x 8 @RPE9
200 x 8 @RPE9
200 x 9 @RPE9
200 x 6 @RPE9
200 x 6 @RPE9

notes: once my coworkers wandered out of the gym around Set 8 or so, I could really get into it and grunt and groan and bang the barbell around and work those reps hard. I now had an empty gym to myself, so I was going to stop being a gentleman and go hard.

Underhand Pulldowns (2 min rests)

75 x 5
125 x 5
175 x 3
195 x 8
195 x 8
195 x 8
195 x 9
195 x 8

notes: this is my infamous heavy cable station, and 195 is the whole stack. I don’t know what it REALLY weighs, but it was heavier than 195. I did 190 last week at another gym and it was heavy but smooth. At this gym… 195 felt like a full body contraction of pain. It was like my lats were giving birth. I couldn’t have done this if other people were in the gym and I couldn’t go all out.

One Arm DB Rows (2 min rests)

100 x 11 per arm
100 x 12
100 x 11
100 x 11
100 x 11

notes: this is as heavy as the DBs go at this gym, and was all the decent reps I could do for each set.

post: after this I was fried, I couldn’t do any cardio

Even as I type this, my forearms are cramping. I emptied the tank, might wake up tomorrow feeling like hammered chit, lol. I better get lots of sleep and eat some good food tonight.

Advertisements