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  • DB Pull B

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    Pecklesteiner
    22 views2 pages
    The document contains workout logs from multiple dates detailing dumbbell and barbell exercises performed for back, biceps, and forearms. On different dates, the individual increased the weight used for exercises like one arm dumbbell rows and reverse grip barbell rows. Notes indicate occasional injuries or form issues, and strategies for addressing weaknesses like dropping weight and focusing on negatives. The logs show progress over time in strength and weight used for various lifting exercises.

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    old workout program

    Original Title

    db pull b

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    The document contains workout logs from multiple dates detailing dumbbell and barbell exercises performed for back, biceps, and forearms. On different dates, the individual increased the weight used for exercises like one arm dumbbell rows and reverse grip barbell rows. Notes indicate occasional injuries or form issues, and strategies for addressing weaknesses like dropping weight and focusing on negatives. The logs show progress over time in strength and weight used for various lifting exercises.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    22 views2 pages

    DB Pull B

    Uploaded by

    Pecklesteiner
    The document contains workout logs from multiple dates detailing dumbbell and barbell exercises performed for back, biceps, and forearms. On different dates, the individual increased the weight used for exercises like one arm dumbbell rows and reverse grip barbell rows. Notes indicate occasional injuries or form issues, and strategies for addressing weaknesses like dropping weight and focusing on negatives. The logs show progress over time in strength and weight used for various lifting exercises.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    One Arm Dumbbell Row 20kg/hand 12/12 22.

    5kg/hand 12/12 12/12 12/12 12/12


    Reverse Grip Dumbbell Row 20kg/hand 1x12 Pendlay Style 3x12
    Dumbbell Pullover 10kg 4x12
    Dumbbell Hammer Curl 12.5kg/hand 12 12
    Reverse Curl 10kg/hand 3x15
    BONUS ATHLEAN-X Curls 17.5kg 2x15 1x16

    4/4/2020

    One Arm Dumbbell Row 25kg/hand R/L 12/12 12/12 12/12 (12/12)-> pulled neck muscle
    on right side 12/12
    Reverse Grip Dumbbell Row 20kg/hand 4x12
    Dumbbell Pullover 12.5kg - switched for chest flye due to neck injury
    Chest Flye 12.5kg/hand 4x12
    Dumbbell Hammer Curl 10kg/hand 15 15 12 14
    Reverse Curl 7.5kg/hand 1x15
    10kg/hand 1x8 3x10

    11/4/2020

    One Arm Dumbbell Row 25kg/hand R/L 15/15 15/15 15/15 15/15 16/16
    Reverse Grip Dumbbell Row 20kg/hand 4x15
    Dumbbell Pullover 12.5kg - 3x12
    Dumbbell Hammer Curl 12.5kg/hand 3x10 (last few quite grindy)
    Reverse Curl 10kg/hand 10/10 - 10/10(last left reps quite bad) - 12/10
    left wrist needs work !

    LATER:

    athlean-x curls 15kg superset with facepulls 17.5kg:


    20/20
    20/20
    20/20

    18/4/2020

    One Arm Dumbbell Row 27.5kg/hand R/L 10/12 12/12 12/12 12/12 12/12
    Reverse Grip EZ-BAR Row 49kg 4x8-12 - 6(cable tie broke - not counting as a set)
    9/8/8/11
    Dumbbell Pullover 15kg - 3x8-12 8/9/8
    EZ-BAR curl 24kg - 3x10-15 - 10/10/11
    Reverse EZ-BAR Curl 19kg - 3x10-15 - 10/11/14

    25/4/2020

    One Arm Dumbbell Row (on bench) 27.5kg/hand 5x12 each side
    Reverse Grip EZ-BAR Row 44kg 1x12 - 49kg 4x12
    Dumbbell Pullover 15kg - 3x10-12 12/11/12
    EZ-BAR curl 24kg - 3x12-15 - 12/13/12
    Reverse EZ-BAR Curl 19kg - 3x12-15 - 12/15/15

    02/05/2020

    One Arm Dumbbell Row (on bench) 30kg/hand 12/12 14/16 16/16 16/22 22/22
    Reverse Grip EZ-BAR Row 51.5kg 12/12/16/16
    Dumbbell Pullover 17.5kg 3x8-12: 8/9/12
    EZ-BAR curl 24kg - 3x15
    Reverse EZ-BAR Curl 19kg - 3x15

    09/05/2020

    One Arm Dumbbell Row (on bench) 32.5kg/hand 5x12 each hand
    Reverse Grip EZ-BAR Row 55kg 4x12
    Dumbbell Pullover 20kg 3x8-12: 8/8/9
    Concentration Curl 12.5kg/hand 3x10-15 each hand L/R 10/10 12/11 15/15
    (right side hammer style on 2nd set and supinating on 3rd set due to forearm pain
    after 1st set)
    Reverse EZ-BAR Curl 24kg - 3x10-15 10(reps 7 and 10 quite cheaty)/11/15
    (lots of rest-pauses - consider dropping weight and focusing on negatives for
    better TuT.

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