McCallum Hybrid Training
Vertical Push/Pull
WARMUP
Plate Shoulder rotations
Scarecrows
tube work
Empty Bar lift
WORKING SETS
BHNP
5 x 95
5 x 115
5 x 125
5 x 130
5 x 135
Pump Sets
10 x 8 x 80
WG Pullups
2
2
3
2
3
Lat Pulldowns Pump Sets
8 x 50
4 x 8 x 70
Glass OHP
3 x 10 x 50 PWO
Chins
5
3
3
Alternating Hammer Curls
3 x 10 x 35
NOTES
Shoulders and upper back today, planned on bicep work too. Did some hammer curls, but my arms were so tight by that time that they were tough. Overall, however, this was a fun session.
BHNP - strength felt great. Added 5 lbs to the pump sets. Last four sets were tough with my arms screaming through the last one. Talk about a pump. I thought my skin would rip.
WG Pullups - Rough, that is all I can say.
Lat Pulldowns - 5 sets was all I could get done today.
Glass OHP - Will add weight next week.
Chins - First 5 I was like "whoa, where did that come from?"
Alternating Hammer Curls -Just a little icing.