Drove down to Manulife gym right after i had me lunch. So i'll put the gap at about 30 minutes? usually i wait atleast an hour. Could feel the pork and soup get mashed up when i did chest supported rows lol. Forgot the pen & paper in the rush :/
Back Day
Chest Supported Rows
Rest/Pause & Drop
100kg 12 reps 2 reps, 70kg 8 reps , 40kg 10reps
100kg 6 reps 1 reps, 70kg 5 reps , 40kg 7reps
Wide Grip Pulldown
Rest/Pause & Drop
55lbs 11 reps, 4 reps; 40lbs 5 reps; 25lbs 11reps
55lbs 7 reps, 0 reps; 40lbs ?; 25lbs ?
Close Grip Pulldown (Pronated)
55lbs 8 reps, 1 reps; 40lbs ?; 25lbs ?
55lbs 5 reps, 1 reps; 40lbs ?; 25lbs ?
Cable Machine Shrugs
180 14 reps, 4 reps; 90 20 reps
180 11 reps, 2 reps; 90 20 reps
Rear Delt Fly
25lbs 2 x 10
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