05/27/2024 Training Log. PPL Day 32. Pull Session

Here's today's training video:

https://youtu.be/DH5aYHHVVR8?si=lV-S8EKwoXDx2hmk

And here's today's training documentation:

3 quarters of the workout was completed in the backyard today.

If my math is correct, that means 1 quarter of the routine was completed in the garage.

80 something degrees, dry, not a cloud in the sky....how could I NOT train outside under such conditions? 

Ex 1: Ring pullups-8,5,5,5,5

Ex 2: gorilla + 2 arm rows (1 left + 1 right + 1 double arm row = 1 rep)-5,5,5,5,5 (5x5/5/5)

Ex 3: incline DB curls-10,10,7,8

Ex 4: rear delt flyes-15,12,12

Total time = 50 minutes

Ring pullups from a tree branch proved to be more challenging than bar pullups. Quite a fun and unique challenge for me. 

The gorilla + 2 arm row complex has always been a brutal variation. I'll stick with this weight (2x62 pounds/2x28 kilograms) on this exercise until I'm getting 10 reps for at least 3 sets. I love just about all row variations. Combining that with my love for pullups makes back workouts a blast.

I'm focusing on doing more shoulder isolation work – including rear delt isolation work. I've ignored rear delt isolation exercises for many years under the impression that my shoulder development and health would be just fine doing presses, rows, pullups, and some lateral raises. 

I now believe I was wrong. 

Rear delt isolations help improve shoulder development and rotator cuff health. The rear delts are a small muscle, and if not trained correctly or regularly, the traps will take over all exercises where the rear delt should be activated.

Messing up my shoulder last week and the research that followed led me to realize how important specific rear delt exercises actually may be for someone like myself.

Happy Memorial Day.