Pull Workout | September 10th, 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!

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

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

Exercise #1: Chin up on rings

  • LT: 35 x 6 reps
  • TT: 50 x 5 reps

Exercise #2: Dante row

  • LT: 70 x 15 reps
  • TT: 70 x 6 reps

Exercise #3: Hammer strength machine row (neutral grip)

  • LT: 160 / side x 7 reps
  • TT: 160 / side x 9 reps

Exercise #4: Meadows curl

  • LT: 40’s x 6 reps
  • TT: 40’s x 8 reps

Exercise #5: 1-arm eccentric reverse dumbbell curl (black bands)

  • LT: 15 x 5 reps
  • TT: 15 x 8 reps

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

  • LT: 30 / side x 12 reps
  • TT: 30 / side x 14 reps

This was a very solid workout! I got some nice increases on everything, including the pull ups on rings.

As you may know, I use a modified version of the DC Training 3-way split. I basically try to hit massive PRs on every exercise, every single workout. Many people say this is impossible… but I’m going to beat the logbook every workout no matter what! LOL

I failed pretty hard on the Dante rows, but I think this may just be from a lack of energy. I’m about 8-9 months into my diet, and my calories are getting pretty low. I think I’ll give it a shot again next workout and see how it goes.

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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