Training 20/09/17

Sat 23/09: Back Assistance / Hypertrophy

Food yesterday: Target: 3361 kcal / Actual: 3381 kcal – macros bang on

Activity yesterday: 13.4k steps

Sleep last night: 6 hrs 26 mins – 43 mins awake

AM BW: 72.8kg (up 0.3kg from yesterday)

Pull Ups:
3, 3, 5, 4, 4, 3, 3, 2, 2, 4, 3, 3, 3, 3, 3, 3, 3 @ BW
All on maximum 2 min rests (mostly 60 seconds)

Dumbbell Rows:
4×12 @ 42.5lbs (PR)

Shrugs:
4×15, 1×12, 1×5 @ 70kg (PR)
(60 second rests)

No video today.

Weight keeps going up, but body fat is static. This, I like.

Session notes:
– I did this workout fasted first thing in the morning before the girls got out of bed. Also it had only been ~17 hours or so since the press work out and sleep was ordinary. Strength felt pretty down, not that I’m ever good with pull ups anyway.
– Took me half an hour to get through the pullups. Was hell.
– Rows and shrugs were OK. Probably should’ve used straps for the shrugs like Andy said, was struggling with grip by the end and forearms were rock hard, which is why I didn’t quite get sets across. Oh well.
– A nice 55 minute session to start the day. This might be my last lifting session for a while, we’ll see I guess. Have a fantastic day, lifters of the internet!