Pull Workout | August 30th, 2022


What’s going on! This is my own personal training log.

Follow along as I train to become The World’s Strongest Natty Bodybuilder!

Also, check out my NEW e-books:

Yea buddy! Light weight baby! Nothin’ but a peanut!

August 30th – Pull Workout #3 (Back / Biceps)

Exercise #1: Crucifix pulldown

  • LT: N/A
  • TT: 200 x 12 reps

Exercise #2: Dante row

  • LT: 65 x 12 reps
  • TT: 65 x 15 reps

Exercise #3: Band row (V-handle, purple band)

  • LT: Heavy band tension x 14 reps
  • TT: Heavier band tension x 12 reps

Exercise #4: Cable incline curl

  • LT: 32.5 x 7 reps
  • TT: 37.5 x 5 reps

Exercise #5: 1-arm eccentric reverse cable curl (black band)

  • LT: 40 x 6 reps
  • TT: 40 x 7 reps (also more band tension!)

Exercise #6: Preacher curl (narrow / supinated grip)

  • LT: 25 / side x 15 reps
  • TT: 25 / side x 16 reps

Here is the training video:

This was another great workout!

My only new exercise today was the crucifix pulldown. This is where you do a lat pulldown with 2 ultra-wide handles – it almost looks like your arms are in a “crucifix” position. I really like this movement, I can really feel my scapulae gliding outwards and it’s a great change of pace from my usual ultra-heavy pulldown movements.

Everything else went well, too. I hit small PRs on every movement… what else can you ask for!?

Some people have this strange idea that you can’t get stronger every workout on every movement. I mean, have these people not seen my training log!? It’s a piece of cake if you know what you’re doing!!!

If you want to learn more about my training program, or my new theory on resistance bands, then check out my new e-books:

As always, thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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