Re: Pumping Iron with Zemekone and Icehog3 II
Squats (front/close)
45x3 warmup
95x3
135x3
185x3
225x2
245x1
Deadlifts
135x10 warmup
225x5
285x5
315x3
325x1
Single Arm Dumbell Rows SS w/ Dumbell Hammer Curls
Set 1 - 80x10 / 35x10
Set 2 - 90x8 / 35x10
Set 3 - 100x7 / 35x10
Barbell Wide Standing Rows SS w/ Barbell Shrugs
135x10 / 135x10 warmup
Set 1 - 225x10 / 225x10 (pause)
Set 2 - 245x6 / 245x10 (pause)
Set 3 - 285x1 / 285x5
Got two sets into lat Pulldowns @ 140 before I started feeling a bit tweeky so I backed off em.
15min on treadmill at 3mph / 15 incline.
HIIT class tonight, if I can drag myself there lol
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