Pull Workout | September 16th, 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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August 30th – Pull Workout #3 (Back / Biceps)

Exercise #1: Crucifix pulldown

  • LT: 100 / side x 12 reps
  • TT: 72.5 / side x 8 reps (Different setup! See commentary!)

Exercise #2: Dante row

  • LT: 70 x 6 reps
  • TT: 70 x 18 reps

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

  • LT: Heavier band tension x 12 reps
  • TT: Mucho band tension x 6 reps

Exercise #4: Cable incline curl

  • LT: 37.5 x 5 reps
  • TT: 32.5 x 9 reps

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

  • LT: 40 x 7 reps
  • TT: 40 x 7 reps

Exercise #6: 1-arm dumbbell hammer preacher curl

  • LT: N/A
  • TT: 20 x 18 reps

Man, this was a weird workout! Let’s look at each exercise one-by-one…

Exercise #1: Crucifix pulldown

  • LT: 100 / side x 12 reps
  • TT: 72.5 / side x 8 reps

I had to use a different cable station for this exercise this time around. I definitely used more weight, as I had to hold a dumbbell in my lap to hold myself down. It’s hard to say how much stronger I was here, but this is definitely a PR.

Exercise #2: Dante row

  • LT: 70 x 6 reps
  • TT: 70 x 18 reps

My previous best here was 70 x 15 reps. I thought I stalled last workout, but in hindsight it was just the lack of calories. I’m officially “bulking” again, and it showed! Let’s goooooo!

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

  • LT: Heavier band tension x 12 reps
  • TT: Mucho band tension x 6 reps

I used way more band tension here. I also used a 6-second iso-hold on each rep. I’m going to use the purple plus red bands next workout, should be fun.

Exercise #4: Cable incline curl

  • LT: 37.5 x 5 reps
  • TT: 32.5 x 9 reps

I dropped the weight and hit a nice rep PR using stricter form.

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

  • LT: 40 x 7 reps
  • TT: 40 x 7 reps

I stalled here – simple as that. I may do seated Zottman curls or something else next workout.

Exercise #6: 1-arm dumbbell hammer preacher curl

  • LT: N/A
  • TT: 20 x 18 reps

I felt like I was stalling on my old “widowmaker” movement, so I swapped this in. I performed this using basically the bottom half of the range of motion of a preacher curl. I liked it! I think I should have an easy time hitting PRs the next few weeks on this movement.

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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