Heavy pull day. Nautilus rows with 200lb for 4 sets of 6, (210lb last week I wasn't bringing the handles as far back as I'd like). Still pausing at peak contraction. 150lb after for 4X10, and I'm thinking I should adjust this to sets of 8 or 9 considering the increased time under tension with the holds.


Solid PR on hyper-extensions: bodyweight plus 44kg, (two 22kg dumbbells in each hand), for 5 sets of 11, 11, 11, 10, 10. Then, neutral grip shrugs with 55kg each side, finally hitting 4 sets of 10. I'm not someone who wants to waste time loading up plates when I can get the stimulation with less. Paused at the top of every rep on these.


Overhead cable curls: finally used 27.5kg for the first time. 4 sets of 10, 10, 9, 9. This is getting heavy. Kept the weight the same on seated rope curls and hit an extra rep on the last set, 4 sets of 13, 13, 12, 13. Finishing with crunch machine for another PR, 155lb for 10, 10, 9, then leg press with 110kg for 2 sets of 6.