[WotD] Friday, April 3


Velocity Diet Workout #17
Total Reps per move = 40
Load = “Intermediate” (8-9 RM)
45 sec rest between sets

– Romanian Deadlift – 285# – 5/8/7/7/7/6 (I had to assume a standard deadlift grip, rather than the double overhand grip. Stupid hands.) CTG: 8 @ 165# / 4 @ 150# / 8 @ 135#
– Dips – 40# + Bodyweight (168#) – 8/8/8/7/6/3 – CTG: Bodyweight (179#) – 10/10/4/2
– Pull-Ups (Underhand grip) – 40# + BW – 6/6/5/5/5/4/4/5 – CTG: BW – 2/2/1/1/1 (switch to overhand) 4/4/1/1/1/1/1
– Knees to Elbows – 20/15/5 (CTG: Pass)

Then, on a bet/dare from a friend, the gauntlet was thrown down – how many chin-ups/pull-ups can I do with the 65# dumbbell strapped on the weight belt after all this?
– Overhand (pull-up) – 3
– Underhand (chin-up) – 1

So, yeah, at the end of a bunch of upper-body/shoulder/arm work, not a hell of a lot in the tank, but still pulled it off. CTG was kind enough to snap camera-phone pix.

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2 Comments

  1. You were a beast to still do those pull ups with that monstrosity hanging off of you. I barely have any strength left in my arms/shoulders. lol.

  2. […] [WotD] Friday, April 3 […]


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