Did you know that the last time I did this workout was three weeks ago? Neither did I. Turns out that I didn’t lose much of anything during that downtime - but I didn’t gain much either. Go figure.

Lat pulldowns, narrow grip: 3 sets, 110 lbs
Lat pulldowns, wide grip: 3 sets, 110 lbs (+10 from last time)
Rhomboid row: 3 sets, 90 lbs
Hammer Strength low row: 2 sets, 100 lbs
FreeMotion Lat: 2 sets, 80 lbs
Squat reverse flies: 3 sets, 15 lb dumbells
Single arm cable vertical rows: 2 sets, 65 lbs

I think that I can move up to 120lbs for the narrow grip pulldowns next week.

Medial shoulder raise: 2 sets, 20 lb dumbells
FreeMotion shoulder raise: 2 sets, 60 lbs
Hammer Strength shoulder press: 2 sets, 90 lbs

Doing 20 lbs for the side raises was messy on the last couple, but I can fix that next time. Hard, but strong. The FreeMotion was hard last time, but significantly harder this time. I only got 8 on my 2nd set, and I was giving it everything I had. Same with the hammer strength - didn’t complete my last set. Of course, that may be because I did a couple at 100 lbs before backing off.

Barbell curl: 2 sets, 50 lbs
Dumbell curl: 2 sets, 17.5 lb dumbells
Dumbell hammer curl: 2 sets, 17.5 lb dumbells
Hammer Strength curls: 2 sets, 45 lbs

Tried 60 on the barbell - again, this was not my week for moving up. Backed down to the 50 after about 3 reps to complete. The 17.5s felt pretty good, all things considered. I hit bicep failure about 6 reps into each set on the last curls, which is perfect - needed about a 5 lb assist to complete.

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