WOD #7 (Back day) 


4 X 10 pull ups, with strict one minute recovery

4 X 10 deadlifts @ 100kg (2-3 minute recovery)

T Bar Row – pyramid (10@45kg, 8@50kg, 6@55kg, then back down. 2 minute recovery).

Shoulder Shrugs – 4 X 8 @30kg each arm. 2 minute recovery. 


First proper back day (i.e. including deadlifts) in a while. Lower back was trembling a little afterwards! At least I had my new protein shaker, courtesy of NutriBullet to help me out. It’s like i’m sponsored! (See pic above). My grip held out too. 

This is pretty much my go-to back day. Pull ups and deadlifts are integral so I try to maximise time and effort spent on them. 

Author: gymjoeblog

Fitness, exercise, gym, nutrition and wellbeing news, tips and stuff

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