Pull day

Pre-workout
meal; 3 organic eggs, 2 slices toast w/ honey
warmup; dynamic stretching, light weight superset exercises of the workout

Pull workout

Bent over row; 3x 10-12
SLDL; 3x 12
Upright row; 3x 6-8
Drag curl; 2x 6-8

Core

Ab roll out 3x 10

Post-workout
static stretching
meal; shake (1 cup oats, 1 scoop whey)


** Still trying new stuff in my routine. On the bent over rows I switched to underhand grips and liked them a lot. I felt a good burn in my biceps and I felt a better pump in my back so I will def. be keeping the underhand grips around for awhile. Next week I will up in weight as I held it down a little bit to test out the new grips. Still a good weight, and workout though. I will more than likely be replacing SLDL with dead lifts before long, atleast 1 set of deads at the end of my routine. Never been a fan of heavy weight with SLDL, and feel I can benefit more from one heavy set of deads. Not for sure yet though. The heavy uprows felt awesome as usual, but I'm not upping weight yet, I feel after 6 reps my form goes bad till 8 anyway at this point. This was the first time I've done drag curls too. Not for sure how I feel about them, kinda liked them, kinda didn't. Dropped weight from the usual ezbar curls, so I guess it fixed slack in my form a bit, but isolating biceps that much isn't a big deal to me. I'm just making sure they do get hit. Anyway, its always nice to try something new to keep things fresh. I need to be picking and sticking with a game plan though soon becuase I've been trying new things out the past few weeks. I really want to cut all arm work out besides what they get hit in compounds, but I don't know how that will work for me yet. I feel my triceps get hit hard, but biceps not so much. Time will tell. It sounds good to do only 3 exercises (heavy compounds) twice a week for my heavy lifting though.

Also, when I have time I will add in ab roll outs after my two heavy days. I will be doing more core exercises on a seperate day, but the roll outs will act as a base, sometimes with bicycle crunchs after them. It doesn't have to be ab rolls, I just feel a good burn from them, but I might also do around the worlds or weighted crunches instead. IDK, nothing in stone. I just want to do the weighted or heavy ab exercises on heavy days. Crunches on off days and the such. How I feel and time I have free makes my workouts usual. It's important to listen to your body above all else!