8/3 – Hamstrings/Back

Week 21. Ventured to the gym today for the first time in 5+ months to do deadlifts/shrugs/rows. Pretty pleased with how solid deads were despite not having picked up anything heavier than 213lbs since pre-quarantine.

@ gym
Deadlift:
135×10
225×5
315×3
405×2
495×1
585×2

Conventional SLDL:
225×10
225×10
225×10

Overhand BB Rows:
225×10
225×10
225×10

Shrugs:
225×10
315×10
315×10
315×10
315×10

@ home
Lying Band Hamstring Curls:
green ×10
green ×10
green ×10
green ×10
green ×10

Band Face Pulls (dowel, superset with btn band pulldowns):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band BTN Pulldowns (dowel):
greens ×10
greens ×10
greens ×10
greens ×10
greens ×12

Band Close-grip Pulldowns (pause at bottom):
blue+green ×10-10-10-10-10

Band Straight-arm Lat Pushdowns (strict form):
purple+red ×10-10-10-10-10

Wide-grip Pushdowns:
purple ×15-15-15-15-15

Standing Band Ab Crunches:
purple ×25
purple ×25

Hanging Knee Raises:
×25
×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 50 minutes