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sjwfarms

WKR
Joined
Apr 9, 2023
Messages
396
yesterday much needed day off.

Today, treadmill (due to pouring rain on top of the past weeks melted snow)
10 min slow climb to 16 deg
20 min HIT 1 min 4mph walk then 1 min 6 put to 8 mph
15 minstretch

More on the pull-up technique, I guess I'm the odd man out, I straighten out my arms at the bottom of each rep, but I do keep my scaps engaged.
I'm in the same camp, do them really slow and controlled which def cuts down on the reps. Younger days with PT/O course type stuff I'd do kips to bang them out. Those days are well in the rear view.
 
Joined
Jan 8, 2022
Messages
1,354
Location
Western Montana
Went lighter and quicker today trying to get my sweat on
Pull Up Ladder to 7
.5mi treadmill run

Warm up 4 sets, no rest
Close Grip Bench- 45/95/135/185 x 20/20/15/10
Hex Bar Dead- 60/110/150/200 x 10
Dip- body/20/30/40 x 10
Pull Up- x 8
Decline Sit Up- x 10

3 sets, no rest
Hex Bar Dead- 150 x 21/15/9
Dip- 30lbs x 21/15/9
Pull Up- 21/15/9
Decline Sit Up- x 21/15/9

.5mi treadmill run
 

JasonWi

WKR
Joined
Jul 3, 2012
Messages
1,126
Location
Salem, Oregon
Wide grip bent over rows 15,12,10,8, 6 95,115,135,155,185#

Deadlifts sumo and standard x5 185,225,275,315..then x 3 @ 335 and x 2 @ 355

Wide grip pull downs 100,115,140,160# 15,12,10,8

3x30 reps of battle ropes

2x20 KB swings @ 45#

Abdominal twists, a few tire drags and a lot of sucking wind rounded out this adventure
 
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