Today's Sally

Pull session. Worked a bit harder tonight.

Seated Rows 6 x 15 @ 57.5kg
Pulldowns neutral grip 2 x 15 @ 30kg
Pulldowns wide grip 3 x 15 @ 30kg

EMOM press-ups routine x14 mins. 10 reps (floor to lock to floor) press-ups, every minute. Using a narrow mat to reduce width of arm placement (just for spite!)

Secs remaining for each of the 14X 1 min sets.

43 - 43 - 43 - 40 (!) - 43 - 42 - 41 - 38 - 37 - 32 - 30 - 25 - 20 - 11 - (fail).

Push session this morning...

Bench press 3 x 15 @ 45kg
Bench press 3 x 15 @ 40kg
Landmine shoulder press 6 x 15 (each side) @ 25kg

Pull-ups/chin-ups, all singles, EMWM for 60 minutes. The first 15 were pull-ups and the rest were chin-ups. So 15 and 45 in total.

Dumbbell bicep curls. 2 X 12.5 kg. Simultaneous lifting with both arms.Eccentric lowering. 2 mins break between sets, during which I did (x10) reps of floor to lock to floor press-ups. Curl Reps were to failure, per set.

24 (10) - 17 (10) - 15 (10) - 11 (10) - 12 (10) - 11 (10) - 11 (10) - 10 (10)

Deadhang this morning (gloves) 1 min 34 secs.

Fairly easy pull session yesterday...

neutral grip pulldowns....
15 @ 35kg
15 @ 40kg
12 @ 45kg
15 @ 35kg
close grip pulldowns
3 x 15 @ 35kg
wide grip pulldowns
3 x 15 @ 30kg

I usually like to get a good mix of both horizontal and vertical pulls on a session... however a busy gym and trying to also fit in all my other bits (run, core, legs, stretching), meant only vertical pulls yesterday.

Chest to floor press-ups, EMWM for 31 minutes: 4 sets of 10, 16 sets of 6, 11 sets of 4. So 180 in total.

Much harder than bar press-ups.

EMOM press-ups routine. 12 reps (floor to lock to floor) press-ups, every minute, for 10 minutes.

Secs remaining for each of the 10X 1 min sets.

42 - 42 - 42 - 42 - 41 - 41 - 39 - 35 - 28 - 23.

Dead hang: with gloves 1 min 41 secs.

Push session tonight.... after slicing a massive cut in my finger with a huge pair of scissors yesterday, its currently quite difficult to hold weights.... (i expect it will be even tougher on a pull session).

But....

Seated chest press
4 x 15 @ 32.5kg
3 x 15 @ 30kg

Barbell shoulder press
3 x 15 @ 27.5kg
3 x 15 @ 25kg

EMOM for 28 minutes, pull-ups, singles.

For me, failure with pull-ups is in the last couple of inches, with chin-ups it happens halfway up.