Monday December 1st 2025
@domestic-supply.com
Today was pull day despite my 17 movement workout a few days prior i felt really good and ready for getting after it.
Coach let me know for now back off the intensity let my body build back up into the level i was previously at, so for now going forward over the next few weeks that's what i will be doing, working my way up into the higher volume program i designed.
Coach doesn't want an easily preventable injury occuring so for now its PPL lite version. Overall i felt really good on this pull day.
PULL DAY (Updated)
Pre Cardio 10 minutes
1. Cable Row
Warm-up: 1 × 8 8R/100lbs
Working: 3 × 6–8
8R/150lbs/8R/180lbs/8R/200lbs
2. Lat Pulldown
Warm-up: 1 × 8 8R/120lbs
Working: 3 × 8–12
8R/160lbs/8R/180lbs/12R/140lbs
3. Pull-Ups ( Assisted 120lbs )
Warm-up: 1 × 5
Working: 3 × 5–10
10R/10R//10R
4. Reverse Pec Deck
Warm-up: 1 ×12 12R/120lbs
Working: 3 × 10–15
12R/132lbs/10R/135lbs/10R/138lbs
5. Dumbbell Curls
Warm-up: 1 × 10 10R/20lbs
Working: 3 × 10–12
10R/25lbs/10R/30lbs/10R/35lbs
6. Hammer Curls
Warm-up: 1 × 10 10R/20lbs
Working: 2 × 10–12
10R/25lbs/10R/30lbs
Post Cardio 10 minutes
PULL weekly volume:
Back: 9
Rear delts: 3
Biceps: 5
Here are some non pump photos before i hit the weights current weight is 235lbs at 5'11
I also prepped some chicken thighs last night no oil or anything used just some salt and pepper baked in the oven.
Incorporating the mass shakes i dont need to make a ton of food just what i need to round out the rest of the calories for the day.
Also caves not looking half bad
I truly believe my coach adding in pull ups along with me always doing some variation of rows has helped alot with bafk width.
@domestic-supply.com
Today was pull day despite my 17 movement workout a few days prior i felt really good and ready for getting after it.
Coach let me know for now back off the intensity let my body build back up into the level i was previously at, so for now going forward over the next few weeks that's what i will be doing, working my way up into the higher volume program i designed.
Coach doesn't want an easily preventable injury occuring so for now its PPL lite version. Overall i felt really good on this pull day.
PULL DAY (Updated)
Pre Cardio 10 minutes
1. Cable Row
Warm-up: 1 × 8 8R/100lbs
Working: 3 × 6–8
8R/150lbs/8R/180lbs/8R/200lbs
2. Lat Pulldown
Warm-up: 1 × 8 8R/120lbs
Working: 3 × 8–12
8R/160lbs/8R/180lbs/12R/140lbs
3. Pull-Ups ( Assisted 120lbs )
Warm-up: 1 × 5
Working: 3 × 5–10
10R/10R//10R
4. Reverse Pec Deck
Warm-up: 1 ×12 12R/120lbs
Working: 3 × 10–15
12R/132lbs/10R/135lbs/10R/138lbs
5. Dumbbell Curls
Warm-up: 1 × 10 10R/20lbs
Working: 3 × 10–12
10R/25lbs/10R/30lbs/10R/35lbs
6. Hammer Curls
Warm-up: 1 × 10 10R/20lbs
Working: 2 × 10–12
10R/25lbs/10R/30lbs
Post Cardio 10 minutes
PULL weekly volume:
Back: 9
Rear delts: 3
Biceps: 5
Here are some non pump photos before i hit the weights current weight is 235lbs at 5'11
I also prepped some chicken thighs last night no oil or anything used just some salt and pepper baked in the oven.
Incorporating the mass shakes i dont need to make a ton of food just what i need to round out the rest of the calories for the day.
Also caves not looking half bad
I truly believe my coach adding in pull ups along with me always doing some variation of rows has helped alot with bafk width.
