Seated Calf Raise
80kg * 30 for 3 sets
Tempo was 111. These burneddddd.
Standing Calf Raise (single leg)
BW + 10kg * 20 for 3 sets
Tempo was 111. These burned too.
Lat pulldown
135kg * 6 for 3 sets
Did many warmup sets leading up to 135, mostly in increments of 10kg. Maintained a hard contraction in the bottom position, and got a good stretch at the top.
Dumbbell rows
40 * 20 for 3 sets
These were tough, but still rather manageable. Grip wasn't as big an issue as I thought it'd be. Rest time in between was roughly 90s. Funny thing was my right grip started getting tired faster than my left.
Straight arm pushdown
21 * 15 for 3 sets
Did these with a hard and fast contraction.
Weighted lower back extensions
70 * 10 for 3 sets
Aimed for constant tension in the lower back, but felt it in my lats as well.
Rear laterals
61 * 20 for 3 sets
Finished off the session with rear laterals. Just aimed for constant tension and getting the lactic buildup in the rear delts.
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