Pull Lift 11/11/2026
After yesterday’s poor performance on leg day I was concerned about this workout. As it turned out I was super ready and it was all green lights. Good volume today and a great pump. Here is the workout:
- Chest-supported DB rows: 2 sets with the second to failure. Extra rep on each set today. Used 85's.
- Hammer Strength high row: 2 sets with the second to failure. More reps today with the same weight.
- Neutral grip chins: 2 sets with the second to failure. Extra rep on each set today.
- Cable Pullovers: 2 set with the second to failure.
- Wide-grip, chest-supported T-bar row: 2 sets with the second to failure. Extra rep on the 1st set and lowered it a little to do more of a squeezing lift on set 2.
- Seated face pulls: 3 sets with the last to failure. Weight was up.
- Seated preacher curls: 2 sets with the second to failure. Same weight but more reps.
- True seated curls. 2 sets with set 2 to failure.
- Abs: 3 sets.
- Elliptical: 20 minutes.
My weight this morning was 188.7. Total steps yesterday were 16,106.
~ Rick