[WotD] Monday, March 23 (Part II)


After what felt like a rather lame lunchtime session, I wanted to do something a bit challenging, but still not jump right back into the Velocity Diet program, so I did one of my goofy holistic workouts based around the notion of “I want to lift heavy, but don’t have a ton of energy.” Loosely categorized, it falls into the 20-30 reps of a 5-10 RM weight, for various lifts, some isolation, and some not.

After Hours

– Pullups – 65# DB* – 5/3 (overhand) 4/4 (underhand) 2/2 (o/u)
– Dumbbell Bench Press – 2×65# – 12/13
– Bent-Over Row – 2×65# – 10/10
– Voyer Shrug – 150# – 10/10
– Wide-Grip Pullups – 6/6
– Standard Pullups – 10
– Inclined Leg Raises – 30
– Dips (wide grip) – 10/10
– Pistol – 25# Dumbbell – 3x (each leg, left was definitely the weaker)
– Front Squat – 2×36# Kettlebell – 5/5

* PR, hadn’t attempted these at this weight before

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