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Anonymous
>>170409
i just spent 1.5 hours there, but i didn't lift heavy the whole time. i did: 8 sets of calves stretched lower body from day before 1000m row warmed up back and joints with stretch band and broomstick 2x5 chinups then my workout starts about 30 minutes in. weighted chins, +25x3, +45x3, +60x3 dumbell row 60x5,95x5,95x15,95x5 ezbar pullover 40x12, 60x12,80x8 facepull 100x10,100x12,100x10 YTWLs 10x12,15x12,20x12 Bent laterals 20x15
then i hang with straps on a pullup bar for 60s x 2 or 3
this whole workout took about 1.5 hours, but i only did 2-3 heavy exercises, the rest were detail and prehab shit
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