Pull Day 8/9/2026
Today was an epic pull day, and I decided to shake things up with a few strategic adjustments. First, I dropped the weight on the chest-supported rows to really lock in a better, longer squeeze. Then, I swapped out the cables on the high rows for the Hammer Strength machine to completely change the stimulus. Here is the full breakdown of the workout.
- Chest-supported DB rows: 2 sets with the second to failure. This was 10 lbs lighter than last week but a much better squeeze at the top.
- Hammer Strength high row: 2 sets with the second to failure.
- Neutral grip chins: 2 sets with the second to failure. Reps were up today.
- Wide-grip, chest-supported T-bar row: 2 sets. I added some weight and it felt amazing.
- Face pulls: 2 sets but I used seated version. I had to adjust the weight since I was sitting. The last set to failure.
- Seated preacher curls: 2 sets with the last to failure. The weight was up.
- Abs: 2 sets.
- Elliptical: 20 minutes.
My weight this morning was 186 with 16.8 pounds of fat. Total steps yesterday: 16,231.
~ Rick