12JUN: Pulling

Great workout today.  Now that I joined a gym, I can do normal stuff while my daughter is at roller derby practice.  The gym is 3 blocks from her derby facility.

  1. 5 mins on treadmill at 3mph / 5 degree incline.
  2. stretched for 10 mins
  3. chinups:  BW x 3, 3, 3
  4. superset:
    a. Pullup ladders:  BW x 1-2, 1-2, 1-2, 1-2, 1-2
    b. rope grip tricep pushdown:  70 x 10,10,10,10,10,10,10,10,10,10
  5. wide grip bent row:  95, 10, 7, 10, 10
  6. superset
    a. skull crusher:  60 x 10, 8, 8, 8
    b. leg raise off bench:  15, 15, 15, 15

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