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Old 02-21-2018, 01:53 AM   #646
Alex Burden
Member Alex Burden is offline
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,614
Re: Its me and it's her (the wife)

Wednesday morning and boy it is cold outside today -10/14 fahrenheit, good job we have an inbuilt diesel engine heater for the car. Both of us are feeling quite ok and no soreness at all today.

Plan for today - back and hit the muscles deep.

Warm up
1km row
PVC pipe
general upper body light stretch

Set up and warm up with the first 2 movments to come.

Back day
6x10 reps - trap retraction (laying face down on a tilted bench) 1-2½kgs plates
6x16 reps - Mobilization for rear delts, traps and lats

6x10 reps - KB shrugs 12,16,20kgs KBs
6x10 reps - DB single arm rear delt flyes 3,4,5,8,9kg db's

All of the above was about focus on hitting the muscle and making sure you have contact with them. Stretch out and squeeze at the top to really make them work. Reaching those deep muscle fibers is hard but taking our time makes it much easier.

Finally - Super Strict pull ups 2 seconds hold at bottom - 1,1,2,2,3,3,4,4.... until failure
Wife does her rep then i do mine, then she does 2 then i do 2 and so on.

Wife - completed round of 8 + 8reps - Total = 44reps (assisted PU's)
Myself - completed round of 8 + 7reps - Total = 43reps

I was hoping to complete the round of 9 but things got heavy at the end, major pump in my forearms. Wife was really pleased with her result.

Cool Down
upper body stretch for 15 min or so.

i did a couple of strict HSPU's, no problem there.
Better than today, stronger than tomorrow.
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