Fitness Journal - Day 304 - Lat, Biceps exercises

08 Sep, 2023

Warm-up

• Dynamic Stretching
• Elliptical - 10 mins
• Pull-ups - 3+3+3+3+3+2+2+1=20
• Push-ups - 10+5+5+5+5=30

Lat and Bicep exercises

• Combined
• T bar rowing - 20 kg x 15 + 30 kg x (12 + 9)
• Hammer curl - 5 kg x 15 + 12 + 10
• Combined
• Close grip lay pull down - 28 kg 15 x 2 + 35 kg x 15
• Preacher curl - 5 kg x 15 x 3
• Combined
• One arm dumbbell rowing - 10 kg x 15 x 3
• Close grip bicep curl with bar - 2.5 kg x 15 x 3
• Gironda pull-down - 28 kg x 15 x 2 + 22 kg x (9 + 11)

Cool down

• Static Stretching
• Pull-ups - 2

Overall Rating - 8.5

Goal

1000 Pull-ups before 2024 - 61/1000

Remarks

Good Lat workout. Touched all areas of my Lat muscles. Need to work more on stability and controlled releases.

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