Day 2: Pull — Back, Biceps, Rear Delts
Started things off with my usual 25 minutes on the treadmill, keeping the heart rate locked in at 125–135. Nothing goofy like you see the science bros doing just warming up the engine.
Bent‑Over Barbell Rows
40 lbs today — 12, 12, and pushed 14 on the last set. Volume keeps creeping up and the weight is starting to feel light. Love when the groove finally clicks.
Lat Pulldowns (Wide + Unilateral)
Ran the stack at 95. Wide grip felt deep today — sets landing in that 16–18 range, then 20+ on the unilateral work before the burn shut me down. That elbow‑to‑hip cue stays undefeated.
Seated Cable Rows
110 lbs. First set 12, then after actually giving myself the full 90 seconds of rest, I hit 15 and 15 with clean, controlled reps. Patience is a cheat code.
Face Pulls
30 lbs for 20 reps. Took a minute between sets, threw on some GNR because apparently today was Metal Friday. Chest up, rope to the forehead, rear delts fire up.
Seated Cable Dumbbell Curls
85 felt solid. First set 11 clean reps, slow negatives. By set five I was cooked — 6 full reps and then 6 partials to finish the job. Failure achieved.
Pullovers
60 lb dumbbell over the bench sideways, letting gravity do its thing. Three sets of 20, slowed the last one down just to open everything up.
Thinking about what things I can switch up next meso cycle? maybe adding a high‑rep straight‑arm pulldown finisher, or swapping curls for a hammer + reverse curl combo to hit the brachialis harder. Could also drop one curl variation if I want to keep the session tighter. Volume is already loaded. And input will be appreciated.
And since we’re getting close… anyone else watching the Arnold news? Wild seeing everyone drop Hadi. Nick looks like he’s bringing that Pittsburgh look, Andrew seems a little off to me. Should be an interesting show — feels like one of those years where anything can happen and probably piss me off.
Feeling pretty good today even with all the snow outside. Momentum’s rolling, and I’m looking forward to a great day tomorrow. TEAM USP is the best, always pushing, always leveling up. And there for the crew!
Another day in the books, more to come!
TEAM USP MEMBER J.C.
