High Rep Density Training - Upper Body…

Gironda Pull Ups - 2 x 3 then, 1 x 5 cannonball Pull Ups

DB Seal Row - 1 x 8-7-5 @ 55*

*3 sec eccentric last set @ 5 

second hold at top last rep 

Valor Bar Reverse Bench Press - 1 x 146-166-171+

*3 sec eccentric last set

Triceps Extensions - 1 x 45-53-53*

*3 sec eccentric last set

 DB Pullover — 2 x 8 @ 55

KB Curls - 1 x 35-35-35*

Then, 1 x 5 hammer curls @ 35  

*3 sec eccentric last set

SBO Upright Row - 1 X 8-7-5 @ 53-53-70

Reverse Lunges - 3 x 8

*26lb Valor Bar

* Sets of 8-7-5

Cash Out:  

Pelican Curls - 2 x 3

Ring Face Pulls - 2 x 5

 

AVG HR - 107 BPM

MAX HR - 138 BPM

@ The Trails​