The first pull workout proves to be a little on the weak side…
Waking up on day four I still struggle to find an appetite and carry it on throughout the day. I again take down all the necessary food and supplements throughout the day but it continues to be quite difficult. Had thanksgiving for dinner again :)
As for the workout, I headed to Planet Fitness excited as ever to workout but on a seriously full stomach. The workout went well, following the same kind of regimen as I did on day one, but this time with pull exercises. The only upper body exercises I had for the day were a supinated, close-grip pull down, a reverse drag curl, and a weighted ab crunch. After finishing off the pull down and curl, I really couldn’t feel much activation in my back, so I decided to add in a seated row, to try to target more of the upper and mid back. It did the trick, and I don’t think the one additional exercise will make the volume too unmanageable. The workout from top to bottom went as follows:
Exercise 1 - Close Grip Supinated Pull Down: Set machine seat to Middle setting and used silver flat bar grip, 170 lb 5RM, 120 lb working weight - 11.2 reps
Exercise 2 - Reverse Drag Curl: Set cables to lowest setting with EZ bar grip, 42.5 lb 5RM, 30 lb working weight - 9.4 reps
Exercise 3 - Seated Row: Set up machine with EZ bar, 120 lb 5RM, 85 lb working weight - 9.3 reps
Exercise 4 - Hip Thrust: Set up bench with the wheel in line with the end of the smith machine cage, 320 lb 5RM, 230 lb working weight - 9.4 reps
Exercise 5 - 45 Degree Hyper: Set up machine with plate 3rd notch from the bottom, 60 lb 5RM, 40 lb working weight - 9.4 reps
Exercise 6 - Weighted Ab Crunch: Set machine seat to position 3, 120 lb 5RM, 85 lb working weight - 9.3 reps