Really excellent Sunday for me today woke up and hit 30mins of fasted cardio on the bike at gym,went home ate big and got ready for a rack pull session and to my surprise I was pretty strong for not doing any rack pulls for at least 6 months
Warm up-
Cable pulldowns-3×15@30kg
Pullover machine-3×12@40kg
Rack pulls-
1@100kg-8reps
2@140kg-6reps
3@180kg-6 reps
4@220kg-5reps
5@260kg-3 reps
single arm rear delt fly machine-4×12
1@35kg
2@40
3@45
4@50
Abs-
Hanging leg lifts-3×15
Planks-2×2mins
Crunch machine-3×15@65kg on abs
3x15@55kg on left obliques
3x15@55kg on right obliques
Dog walk-30mins