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  • Mitchell Rothbardt

April 28th Workout

Front Squat 12 reps Chin-Ups/Curl Grip Pulldowns 12 reps Step-Ups 12 reps each leg Dumbell Push Press 12 reps 4 sets with a 60 second rest between each set

I did front squats at 95 lbs through all four sets. I did my first set with 12 chins, my second set with 8 chins and 4 130 lbs. curl-grip pulldown, 3rd set with 6 and 6, 4th set 5 and 7. I probably could have powered the chins most of the way through, but I felt it was more important to keep the pace up. I did my first set of step-ups with 32.5 lb. dumbells, my second set I did the first 13 reps with the dumbells and then finished with only bodyweight and the 3rd and 4th set was bodyweight only. Again, I might have been able to power through here, but I wanted to keep the pace up. I did the push presses with 32.5 lb. dumbells all four sets.

Deadlift 20 reps Dumbell Bench Press 20 reps Walking Lunge w/Side Bend 20 reps each leg Cable Seated Row 20 reps 2 sets with a 60 second rest between them

I did 95 lb. deadlifts, 32.5 dumbell bench press, 10 lb. dumbell walking lunges, 90 lb. cable seated rows. I could probably have gone a little heavier on the bench presses.

Hanging Leg Raise 10 reps 2 sets with a 60 second rest between them

Very good overall today. I might have been able to go a little heavier on a few exercises, but not enough to really make that much of a difference in the overall effect.

I will keep going.

I’m interested in what people think about my emphasis of pace over load. Is it better to push through with a faster pace at a lighter weight or do all of the reps at a slower pace but a more challenging weight?

Let me know what you think.

Mitchell Rothbardt (coming soon)

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