12-19-2012 Workout

Today was a needed workout. Channeled some internal shit to get this done.

RACK PULL FROM BELOW MID SHIN
Set 1: 135 lbs × 3
Set 2: 185 lbs × 2
Set 3: 225 lbs × 2
Set 4: 275 lbs × 1
Set 5: 315 lbs × 1
Set 6: 365 lbs × 1
Set 7: 405 lbs × 1
Set 8: 455 lbs × 1
Set 9: 495 lbs × 1
Set 10: 545 lbs × 1
Set 11: 600 lbs × 1

I have always sucked at this height. Getting 600 was a nice mental step for me to get my pull back to where it should be.

SUMO RDL
Set 1: 315 lbs × 6
Set 2: 315 lbs × 6

These were different. Not sure what to make of these yet.

DUMBBELL ROWS
Set 1: 105 lbs × 10
Set 2: 105 lbs × 10
Set 3: 105 lbs × 10

DB SHRUGS
Set 1: 90 lbs × 20
Set 2: 90 lbs × 20

UP AND DOWN PLANK
Set 1: 50 reps

Planks blow. Hard.

Good workout. In and out in less than an hour which is amazing for a lower body pull day for me. Guess that channeling helps….

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