Dave’s Strength Training

Weighted Pullups (Princely Pullups)
- 5 x 90lb
- 3 x 135lb
- 2 x 155lb (PR)
- 0 x 160lb (f)
- 3 x 95lb
- 5 x 95lb
Pullups - 10, 10, 10, 10 (grip variations)
Preacher Curls
- 10 x 45lb
- 10 x 45lb
- 10 x 55lb
- 10 x 55lb
- 10 x 55lb
One-Handed Cable Curls
- 10 x 25lb
- 10 x 30lb
- 10 x 35lb
- 10 x 40lb
- 10 x 45lb
Simple pair, repeat 4x (alternate A and B, no rest between A & B):
- Reverse Curls - 10 x 45lb
- Wrist Curls - 25 x 45lb
Back Extension
- 12 x bodyweight
- 8 x 45lb plate
- 8 x 45lb plate
- 8 x 45lb plate

I went to NYSC with Dave and followed his routine for the day. I haven’t done this much isolation work since college, but I was able to set a PR with weighted pulls (84% BW @ 185lb) since they have a much nicer weight belt than I do. I also learned that eating grapefruit will thin out the waist and bulk up the chest. Thanks Dave!

UPDATE: Those weighted pulls still bruised the hell out of my tiny little hips. I guess that belt wasn’t much better than mine. Looking into the Ironmind belt, which I’ve heard good things about.