first workout of new program today
mobility/foam rolling
1a) DB split squat with front foot on 6" box: 3x25lb
1b) seated row to chest: 3x12 x 75,75,68lbs
felt the split squats in glutes on both sides and was watching for no butt tuck under after some practice with bw at beginning. STarted with left leg and right was toast on each set.
rows to chest were good, probably too much weight on 2nd set too as I wasn't getting all the way to chest
2a) low cable pull-throughs : 3x12, 100, 110, 120lbs
2b) face pulls: 3x12 60,70,70lbs
pull throughs were good although should've started at higher weight. 70 probably too heavy for face pulls since not getting all the way to forehead
3) prone jack-knives 2x12
harder than I remembered, had been a while
targeted isos:
bulgarians 2x30 secs
dip + 10x6secs
good workout, starting to sense the soreness already.
had good chinese tonight