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Day 53Chest & Back

I’m feeling pretty well back to normal today after taking yesterday as a very restful day, which will help me push through the rest of the week. It’s always important to listen to the cues your body gives you.

Something to think about as you hit this final back session—strength. Your strength will change from day to day and week to week, which is normal. However, something I’ve found a lot of people do during a “diet” is mentally expect to lose strength as time goes on. If you walk into the gym and tell yourself that you’re weak because you’ve been dieting or losing weight, your body will listen and respond accordingly. Thinking positively goes a long way in the gym! Walk into the gym each day with the intention of setting new personal bests and working as hard as you can. If you’re a little weaker toward the end of an exercise, that’s okay. Just don’t tell yourself to expect it before you even start.

Now, let’s get the blood flowing to our upper body with PRE-KAGED, and then some heavy weights. We’ve got this!

Weighted Chin-up

Sets: 3

Reps: 3

Close-Grip Bench Press

Sets: 3

Reps: 8

Inverted Row

Sets: 3

Reps: FAILURE

One-Arm Dumbbell Row

Sets: 2

Reps: 10

Seated Face Pull

Sets: 2

Reps: 12

EZ-Bar Curl/
Skullcrusher Superset

Sets: 3

Reps: 10

 


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