Pull Workout | September 22nd, 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: Machine pulldown (supinated grip)

  • LT: 300 x 6
  • TT: 310 x 6

Exercise #2: Dante row

  • LT: 70 x 18 reps
  • TT: 75 x 14 reps

Exercise #3: Machine row

  • LT: 160 x 8 reps
  • TT: 175 x 8 reps

Exercise #4: 1-arm eccentric barbell curl

  • LT: 55 x 7 reps
  • TT: 45 x 9 reps

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

  • LT: 27.5 x 7 reps
  • TT: 32.5 x 5 reps

Exercise #6: 1-arm dumbbell hammer preacher curl

  • LT: 20 x 18 reps
  • TT: 20 x 21 reps

Note: I will post the training workout here once it hits YouTube.

The highlight of this workout was definitely maxing out the machine pulldown. I thought I maxed it out a couple weeks ago, but technically each side of the machine holds 155 pounds. Well, I finally maxed out the machine with 310 pounds!

For now I’m going to hit rep PRs on this exercise. After I hit 8-10 reps on this movement, I’m going to have to think of something else to keep progressing here haha.

The rest of the workout went great as well, I hit PRs on just about everything.

I decreased the weight on the 1-arm eccentric barbell preacher curls as my form wasn’t perfect last workout. On everything else, I made nice strength increases.

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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