A patriotic pull day with a preposterous pump! Here’s this morning’s YMCA setlist:

Pull-ups:
Set 1: 25 lbs x 8 reps
Set 2: 25 lbs x 6 reps
Set 3: BW x 8 reps

Close-Grip Cable Rows:
Set 1: 165 lbs x 10 reps
Set 2: 165 lbs x 10 reps

Chest-Supported Cable Rows:
Set 1: 135 lbs x 15 reps
Set 2: 135 lbs x 12 reps

Face Pulls:
Set 1: 90 lbs x 12 reps
Set 2: 90 lbs x 12 reps

Chin-ups:
Set 1: BW x 11 reps
Set 2: BW x 8 reps

Reverse Pec Deck:
Set 1: 135 lbs x 8 reps
Set 2: 120 lbs x 9 reps

Cable Curls:
Set 1: 135 lbs x 12 reps
Set 2: 135 lbs x 9 reps

Shrugs:
Set 1: 85 lbs x 15 reps
Set 2: 85 lbs x 12 reps
Set 3: 85 lbs x 10 reps

Really loving the progress on the pull-ups. They’re becoming one of my favorite lifts of this prep, and seeing them improve while my bodyweight keeps dropping has been a huge confidence boost.

Skipped the elliptical today and opted for a quick sauna session before heading home to make the dough for my specialty pizza tonight. Unfortunately, I’ll be admiring it more than eating it.

Hopefully I can convince the boys to brave the heat and head to the park this afternoon.

Happy Canada Day! 🇨🇦

Notes

  • Weight at 161.0 lbs