8/21/14 Workout - Pull (30 sets)

AM Workout (weight/reps)

Face Pulls

65/20, 80/20, 95/10, 95/10, 95/10, 110/10, 125/10, 140/10, 140/10, 95/20

Hammer Strength Low Row

70/15, 90/10, 110/10, 90/10

Cybex Rows

50/15, 110/10, 80/10, 80/10, 90/10, 90/10

Hammer Strength Front Pulldowns

110/10, 110/10, 110/10, 110/10

Cybex Preacher Curls
30/10, 40/10, 30/10, 20/10, 10/10, 10/10 

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8/14/14 Workout - Pull Day (15 sets)

AM Workout (weight/reps)

Arc Trainer

5 minutes

Leg Press

90/10, 180/10, 180/10

Face Pull

65/10, 95/10, 125/10

Cable Rows

165/5, 165/5, 165/5, 185/5, 210/3

Hammer Strength Front Pulldowns
100/15, 140/8

Cybex Preacher Curls

30/20, 40/10

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Let's roll.. My back workout. Hit it hard, heavy & use good form. Send me your progress! #FOCUS #B2A #TeamHercules pic.twitter.com/Gb9IrP0T06
— Dwayne Johnson (@TheRock) June 11, 2014

8/12/14 Workout - TRX Rows - Pull Day (15 sets)

PM Workout

Suspension Trainer Rows

10x10

Suspension Trainer High Curls

5x6

 

Serratus anterior is an important muscle for shoulder health. Check out these drills we use to get it to do its job: http://t.co/KzRcGttqPM
— Eric Cressey (@EricCressey) August 12, 2014

If you're vegan don't come to me for weight loss tips because tip number one will be "don't be vegan".
— Dani Shugart (@DaniShugart) July 28, 2014

8/7/14 Workout - Pull Day (22 sets)

AM Workout (weight/reps)

Arc Trainer

5 minutes

Cable Rows

135/15, 180/5, 150/10, 150/8, 120/10, 210/1, 195/3, 180/4, 105/12, 105/15

Hammer Strength Low Rows

100/15, 120/15

Hammer Strength Front Pulldowns
100/10, 120/10, 140/7

Smith Machine Shrugs
135/15, 185/10, 205/5

Cybex Preacher Curls

30/20, 40/15, 50/10

Unilateral Cybex Preacher Curls

20/5

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Let's roll.. My back workout. Hit it hard, heavy & use good form. Send me your progress! #FOCUS #B2A #TeamHercules pic.twitter.com/Gb9IrP0T06
— Dwayne Johnson (@TheRock) June 11, 2014

8/5/14 Workout - Pull Day (17 sets)

AM Workout (weight/reps)

Cybex Leg Press

90/20, 90/20, 180/10, 270/8, 360/5

Face Pulls

80/10, 95/10, 110/10, 125/10, 140/10, 155/10

Cable Rows

135/10, 135/10, 135/10, 180/5

Hammer Strength Pulldowns

160/10

Cybex Preacher Curls

40/20

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Does metabolism actually slow as we age? Yes, but only 0.5% per DECADE. In other words, don't blame age. And don't slack off!
— T NATION (@T_Nation) July 9, 2014

"There is no such thing as over training, just under nutrition and under sleeping." - The Barbarian brothers #bodybuilding #workoutquotes
— Muscle & Strength (@Muscle_Strength) July 21, 2014

Great post workout Blast to help soothe aching muscles! #fitness #healthyliving pic.twitter.com/8nzbzN7HTj
— NutriBullet (@thenutribullet) July 24, 2014

8/1/14 Workout - Pull Day (19 sets) - Cardio Ignitor Pre-Workout with Purus Labs NOxygen

AM Workout (weight/reps)

Cybex Leg Curls

30/30, 40/15, 50/10, 60/10

Face Pulls

50/30, 50/30, 95/15, 110/8, 125/10, 140/9, 155/6, 170/5, 185/5, 200/4

Cable Rows

60/20, 105/20, 195/5, 195/5, 225/2, 180/10

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Does metabolism actually slow as we age? Yes, but only 0.5% per DECADE. In other words, don't blame age. And don't slack off!
— T NATION (@T_Nation) July 9, 2014

"There is no such thing as over training, just under nutrition and under sleeping." - The Barbarian brothers #bodybuilding #workoutquotes
— Muscle & Strength (@Muscle_Strength) July 21, 2014

Great post workout Blast to help soothe aching muscles! #fitness #healthyliving pic.twitter.com/8nzbzN7HTj
— NutriBullet (@thenutribullet) July 24, 2014

7/29/14 Workout - Pull Day (24 sets)

AM Workout (weight/reps)

Leg Press

90/30, 180/20, 270/10, 360/10, 360/10, 360/10

Cybex Calf Machine

150/30

Cybex Leg Curls

60/15, 80/10

Cybex Rows

80/20, 150/10, 190/8, 190/6

Smith Machine Shrugs

135/20, 185/10, 205/10 

Cybex Preacher Curls
30/30, 50/10, 60/10

Dumbbell Curls

10/10, 15/10

Concentration Curls

25/10, 35/5

Cross-Body Hammer Curls

25/10

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Does metabolism actually slow as we age? Yes, but only 0.5% per DECADE. In other words, don't blame age. And don't slack off!
— T NATION (@T_Nation) July 9, 2014

"There is no such thing as over training, just under nutrition and under sleeping." - The Barbarian brothers #bodybuilding #workoutquotes
— Muscle & Strength (@Muscle_Strength) July 21, 2014

Great post workout Blast to help soothe aching muscles! #fitness #healthyliving pic.twitter.com/8nzbzN7HTj
— NutriBullet (@thenutribullet) July 24, 2014

7/25/14 Workout - Pull Day (10 sets)

PM Workout

Hex Bar (weight/reps)

120/5, 140/5, 160/5, 190/1, 240/1, 300/1

Dumbell Curls 10 lbs
4x10

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7/22/14 Workout - Pull Day (25 sets) - Pre-Workout used was Fit Club P.W.O. and 300 mg caffeine

AM Workout (weight/reps)

Arc Trainer

5 minutes

Cybex Rows

50/30, 110/10, 150/8, 210/5, 190/5, 170/5, 150/6, 130/5, 110/7, 90/10

Hammer Strength Front Pulldowns

120/5, 100/15, 80/15, 60/30, 60/30 

Hammer Strength MTS Rows

200/5, 190/6, 140/8 

Cybex Rear Delts

60/10, 60/10

Cybex Leg Curls

30/30, 40/10, 50/8, 60/5

Dumbbell Shrugs

130/20

PM Workout (weight/reps)

Occlusion Dumbbell Curls (6 lbs)

3x30

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Does metabolism actually slow as we age? Yes, but only 0.5% per DECADE. In other words, don't blame age. And don't slack off!
— T NATION (@T_Nation) July 9, 2014

"There is no such thing as over training, just under nutrition and under sleeping." - The Barbarian brothers #bodybuilding #workoutquotes
— Muscle & Strength (@Muscle_Strength) July 21, 2014

Great post workout Blast to help soothe aching muscles! #fitness #healthyliving pic.twitter.com/8nzbzN7HTj
— NutriBullet (@thenutribullet) July 24, 2014

7/18/14 Combined Push and Pull Day Workout (23 sets) - Pre-Workout used was BSN Hyper FX and BSN Nitrix

AM Workout

Seated Leg Curls (weight/reps)

30/15, 40/10, 50/10

Leg Extensions (weight/reps)

40/20, 70/10, 80/10

Cybex Chest Press (weight/reps)

10/30, 50/5, 90/5, 150/10, 150/8, 150/6, 150/6

Cybex Rows (weight/reps)

60/15, 110/10, 170/5, 210/5, 210/8

Cybex Overhead Press (weight/reps)

30/30, 50/10, 60/10, 80/5, 100/5

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7/16/14 Pull Day (24 sets) - Pre-Workout GAT Nitraflex - 1st Week Push/Pull/Push/Pull

AM Workout (weight/reps)

Cybex Seated Leg Curls

10/50, 20/50, 30/30, 40/20, 50/10

Cybex Reverse Flyes

30/30, 40/20, 50/10, 60/8, 70/5

Assisted Pull-ups

130/10, 100/8, 55/4, 55/5 

Cybex Lat Pulldowns

90/20, 170/6, 210/4 

Cybex Rows

150/10, 150/8, 150/6

Shrugs

135/20, 225/5, 185/20

Cybex Preacher Curls

30/30

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Does metabolism actually slow as we age? Yes, but only 0.5% per DECADE. In other words, don't blame age. And don't slack off!
— T NATION (@T_Nation) July 9, 2014

7/9/14 Pull Day (20 sets) - Pre-Workout Muscle Pharm Arnold Schwarzenegger Series Iron Pump

AM Workout (weight/reps)

Cybex Rows

50/30, 70/15, 90/12, 150/8, 210/3, 190/5

Hammer Strength Front Pulldowns

100/10, 160/5, 200/3, 140/15, 120/10

Smith Machine Shrugs

135/20, 225/6, 275/3, 135/30

Cybex Lat Pulldowns

90/12

Face Pulls

50/20

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Does metabolism actually slow as we age? Yes, but only 0.5% per DECADE. In other words, don't blame age. And don't slack off!
— T NATION (@T_Nation) July 9, 2014