CHP Day 50: pull-ups BW x 8 x 4
120 views · Published 16 May 2016 · 0:28 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Back Pull-ups - neutral grip is fine, just focus on using lats bw X 8-10 X 4 sets NOTES No pain!!! Single cable one arm lat pulldowns - alternate arms, 3011 tempo 65lbs X 9-11 X 4 sets per arm -- left, right, rest for about 30-45 sec, then back to left. Seal rows -- no barbell rows (note for me) 2011 tempo 50s X 8 55s X 8-9 X 4 sets NOTES https://m.youtube.com/watch?v=cjipXe7Bj0E Bbell Kroc rows -- Alex has a vid in the FB group X0X0 tempo W(M10) X 8 X 3 sets per arm NOTES http://www.youtube.com/watch?v=iDiGRXUr1Cg Felt good! Your rope climb-- oh ho, I'm just going to program it in now :) bw + 15 lbs X 3 times up the rope -- should get this this week. NOTES Got bodyweight x 3. Grip failed with 15lbs. came back to it 15 min later. Lower back extensions on a roman chair 3011 tempo bw X 10-15 reps X 3 sets NOTES Held 45lb plate. Felt eeeeezzzz. Easiest one so far.
