Rich's training log
7/7/2026
One-arm row: 70x5, 125x10x2
Close grip pull-ups: BWx8x2
Cable reverse shrugs: 231x8x2
Standing straight arm lat pulldown: 77x8x2
Cable face pulls: 88x8, 99x8
7/10/2026
RDL to floor: 135x5, 225x5, 315x3, 385x6 (tied reps PR), 425x3 (tied PR triple)
Deficit RDL to floor: 225x5, 315x7 (tied reps PR), 385x3 (tied PR triple)
7/11/2026
Close grip bench press: 95x5, 115x33x3
Pushups: BWx20
Machine flys: 3 sets
Rope pushdowns: 39x30, 39x20
DB front raise: 20x10
7/13/2026
Pendlay row: 135x5, 245x3, 225x5
Shrugs: 585x30, 675x20
Neutral grip lat pulldowns: 99x30, 110x30
Cable reverse shrugs: 165x30x2
Standing straight arm lat pulldown: 55x30x2
Cable face pulls, high pulley: 66x30
7/14/2026
SSB squats: 150x5, 240x5, 370x3x2
SSB good mornings: 240x5, 290x6x2
Pin-pause SSB good mornings: 290x5x2
7/15/2026
Bench press: 95x5, 165x5x2, 125x28
Slingshot bench press: 165x12, 185x6
Bike ride: 12.8 miles
