SAE2110's Training Log

[sae2110]

Been away for about 2 months, getting back into the swing of things, happy to be reading/participating on the forums again!

Stats-

Age 29

Height- 6'

Weight- 182lbs

Training-usually a three or four day split of my own design, trying Charles Poliquin's GVT starting.....today. Going to staick with this for 2 weeks minimum, or longer if I can handle it.

Supps-Orange Triad, Fish Oil, Hemavol/Jack3d/Assault for preworkout, Bulk Modern BCAA's, and FOOD. Also, will throw in random things from time to time, eithe rin here or as seperate reviews or logs in the appropriate section(s).

Diet-I'll just say it, I am a foodie. Food nerd. While I will not cook Continental gourmet nonsense, and I am on a budget (thank you, wife), I have access to decent food in my area, and I WILL go organic/free range/all-natural when I can. I was on a 2500-3000 cal/day diet from Feb to mid-May, currently I am around 2500 cals for maintenance, but on off days probably around 2200 cals. I don't eat as many carbs on non-training days unless I am at work, which since I'm an ER nurse counts as 12 hours of light cardio LOL.

Previous logs- not a lot so far, here is an AnaBeta/DAA/IGF-2 log http://anabolicminds.com/forum/supplement-reviews-logs/201839-lean-bulk-igf.html


Will try to update as I can......

 

[sae2110]

7/16/12-
Late post, I try to get these up the same day as the workouts, buuut sometimes the family comes first lol.

Workout:
Chest/Back, GVT taken from Poliquins website. Dosed 1 scoop Jack3d, 1 scoop Hemavol, 1/2 scoop Assault, 30 min prior to gym. Intra-workout drank 2 scoops BCAA's mixed with 1/2 scop Hemavol and 1 tsp seasalt-this mix is from CriticalBench's Hemavol trick thread http://anabolicminds.com/forum/i-force-nutrition/191393-criticalbench-hemavol-trick.html works like a charm for pretty gonzo pumps. been using this for a while, and decided to see just how bad the pumps are mixed with the GVT!

Strength - Good, will see how this turns out, pretty pumped for the 10x10 of bench press, never tried the high-volume stuff before.
Workout Energy - Pretty high, given the PWO concoction.
Normal Energy - Normal
Appetite - Decent, not going to post macros/diet, I don't always track them but I do not vary that much from my overall plan, 2500 on lift days, 2200 on "off" days.
Recovery - To be determined
Libido - High, my wife has been working long hours last 4 days, we all know what that means......

Workout Details:
Warmups-pushups/dips/chinups, abou 6-10 each, just to get blood moving, approx 5-10 minutes time taken.

Barbell Bench Press 40x0 tempo

135x10
135x10
135x8 (feeling a pump, adjusting grip a little so as not to burn out tri's)
135x5 (strange pain in right wrist, usually the left is the one that acts up)
135x7
135x8
135x7
135x7
135x6
135x5/3/3 (added in a couple more just to get more reps with good form)
Notes-done without spotter, gym was chock full of high school kids, whom I detest since many times I have seen bad form, bad practices, and lots of goofing of, did not feel like rolling the dice on a teenage spotter.
This workout reminded me -A LOT- of the 1600m and 3200m in high school. I could run cross country no problem, loved it actually, but pacing myself on a track for 4 or 8 laps? I really sucked at it, and my coaches knew it. Eventually -before injured- I droped to the 800, and thrived. This BP session after about 5 sets kicked my ego in the ass. Next week, I drop the weight down. Should have this time, but I am a stubborn bastard.

Barbell Bent-Over Rows 40x0 tempo

95x10 (way too easy)
105x10
105x10
105x7 (there's that ego again)
95x8 (ahhh better)
95x10
95x10
95x8
95x8
95x9
notes-this time, I paid attention and followed Poliquin's advice, check the ego at the door, use low weights, profit! Pumps at the end of the rows were sick! and two days later, my forearms are still feeling strong and pumped.

I had to leave the gym at this point, to go home so my wife could go to work, so I did not get a chance to do the last 2 exercises, DB flyes and 1-arm DB rows, 3x12 each, but I did get to do a few basic things at home around the 9 month old crawling around my feet. However, 2 days later, I'm glad I skipped them, my chest and back feel pumped still, not just sore but tight, its hard to describe, but I think it was for the best. Next Chest/Back session, will keep weights low, ego in check, and try to complete all sets.

 

[sae2110]

7/17/12-
Yesterday's workout
Workout
Legs/Abs, from Poliquin again. Dosed 1 scoop Jack3d, 1 scoop Hemavol, 1/2 scoop Assault, 30 min prior to gym. Intra-workout drank 2 scoops BCAA's mixed with 1/2 scop Hemavol and 1 tsp seasalt. Also ate one banana preworkout, for the extra carbs and since I had worked a 6.5 hour shift just prior to this and only got 3 hours sleep the night before.

I REALLY hate trying to do legs either before or after a shift. ER nursing involves a lot of walking and standing, especially standing, and my knees/ankles usually feel like **** after a 12 hr shift. Actually, whe I used to work full time, I never did legs the night before, morning of, or just after my shifts, cuz the recovery time was extended by about 2-3x over doing legs on an off day. Something about high-stress combined with walking quickly all day on concrete floors. Luckily it was only a 6 hour shift, so leg day it was!

Strength - Decent.
Workout energy - Felt a little sleep-deprived, wondered how far into the 10x10 I would get before I needed a nap LOL.
Normal energy - 4 shots espresso at 0700 at beginning of my shift = ready to rock. Coming down off of it around 1330-1400, but thats what the pre-workout is for!
Appetite - Hungry, ate flank steak and a pasta salad with marinated artichokes, sundried tomatoes, kalamata olives, and olive oil/lemon juice/parm cheese/rosemary/thyme dressing, so lots of carbs, GOOD fats, and beef! (think growth factors).
Libido - Really high, wife's been "tired" and holding out on me, not that anyone on here really wants to know that sh!t. Anyways...

Workout Details
BW squats for sets of 3x10, with static hold at bottom for stretch after tenth rep. Various stretches, foam rolling at home before going to the gym, etc etc etc.

Back Squat 40x0 tempo
135x10
135x10
135x7
135x8
135x8
135x8
135x8
135x8
115x8
115x9
115x10
notes-should have just done 115 or 125lbs for all sets. Next time!

Lying Leg Curls 40x0 tempo

65x8
65x10
65x10
65x10
65x9
60x8
60x7 (huge pump in hams, very painful at this time)
60x6
50x10
notes-oops I missed the 10th set, although I was ready to fall over by the end of the leg curls

Machine Abs 3020
(i.e. 3-count eccentric, 2-count concentric)
70x12
70x12
80x10
80x12
notes- nice burn off of this, I forget the nme of the machine, bu you hold two bars beside your ears, and have lower legs behind a bar, essentially you pull with both legs and upper body, if done properly this thng target rectus abdominus pretty well. Still prefer to do planks, jackknifes, rollouts, side bends/dips, side planks, et al instead.

Seated Calf Raise 3020 tempo
190x10
190x8
190x8
I thought to myself, Wow this got hard fast, dumb me I thought I had 90 lbs...ooops
90x14
110x14
130x11
notes-will use 110 or 130 next time LOLOLOL.

 

[LiftT]

Great workouts! Good luck

 

[sae2110]

Today was ab day at home and chase-the-9-month-old-around-the-house-day. Nothing special, except kid can pull himself up and stand. One step closer to spotting me at the gym.

Side dips x 10, 13, 17 each side, each set followed by 20 second side plank, rotate sides each set.

Figure 8 lying leg raises x however many reps it takes to fail, these are hard as hell to do properly, but can definitely tell a difference with them added in. Lay on floor, raise legs to 15-30 degree inclination, make figure 8 shape with feet together.

Running man (modified bicycle crunch)-14, 14, 12.

stability ball situps- 30, 30, 30. Done with slow eccentric phase, quick concentric. Abs are somewhat sore after yesterday on the ab machine, but I'm all about the core stability.

Finished with some stretching, legs are getting sorer as the day progresses, but still feel great.

 

[sae2110]

Shoulder and arm day......delayed. Wife doesnt want me to go to gym til AFTER she leaves for work, already took the preworkout tho....nothing like tweaking on Jack3d while playing with the baby ahaha!

 

[howwedo107]

Shoulder and arm day......delayed. Wife doesnt want me to go to gym til AFTER she leaves for work, already took the preworkout tho....nothing like tweaking on Jack3d while playing with the baby ahaha!

This is the only viable excuse to beat a woman....delaying workout after taking a pre workout....lol jk bro I follow the same thing pretty much I have to wait until the baby is napping or goes to bed

 

[sae2110]

This is the only viable excuse to beat a woman....delaying workout after taking a pre workout....lol jk bro I follow the same thing pretty much I have to wait until the baby is napping or goes to bed

Hahaha yep its all a growing process...sh1t for us to figure out, all in good time. Wish I could get her to read on here, she thinks straight cardio is the best, although I have shown her the wonders of the deadlift. LMFAO she comes home like "everybody was staring at me all weird" probably cuz shes the only chick in there lifting weights

 

[sae2110]

Great workouts! Good luck

Thanks LiftT, this is a learning experience for sure, this high volume stuff is way different than what I'm used to...got to keep the body guesssing!

 

[sae2110]

7/19/12
Day 3 of this little experiment....

Workout
Today is a low-carb day, only had 1 bowl oatmeal with breakfast with maybe 1 teaspoon honey, veggies and a bowl of cheerios with lunch, 2 pcs of toast with dinner for carb intake for the day. So maybe 70gms for the day. Dosed 1 scoop Jack3d, 1 scoop Hemavol, 1/2 scoop Assault, probably 1.5 hrs before workout, due to wife not wanting to watch the baby so I could work out. Even though she was just buying stuff online. Ahhh married life, so much sh1t to work on LOL. Intra-workout drank 2 RecoverPro Lemon and Raspberry sample packets mixed with 1/2 scoop Hemavol and 1 tsp seasalt. Had to do this one at home while the baby napped, so my weight options were severely limited, I have 2 x 25lbs and 2 x 15lbs dumbbells sitting around (for my wife to use), want ot buy some heavier ones, but not if we're gonna move in a year to New Zealand. Oh well, gotta make do.

Strength - good. Nothing special here, just sore from 2 days ago, hamstrings want to tighten up badly if I keep my knees flexioned for any length of time.
Workout energy - pretty good considering the PWO ****tail was already starting to wane/wear off.
Normal energy - BAD. Kid went to bed at 0100, wife wakes me up at 0200 to fulfill some "marital obligations" (zero complaints there), kid wakes up again at 0730. Dad tired. Dad fell asleep on couch while kid played on floor for an hour and a half. These high volume workouts are leaving me drained, plus I am not sure of trying to learn how to carb cycle at the same time, time will tell if this is good plan or bad plan.
Appetite - average, not craving extra carbs, intake was good however when I calculated it out, only 1500 cals for the day. Currently eating pasta and steak, not trying to LOSE bulk, but gain lean meat.
Libido - blah. blah blah. blah. Deleting this section of the updates, not on anything that would afect this really, besides the "stim-dick" from Jack3d that shows up time to time.

Workout Details
various stretches, lumges, whatnot to warm up, some upper extremity ROM exercises to loosen up the shoulders/upper back.

Dips 40x0 tempo
Poliquin calls for BW or weighted parallel bar dips, I don't have those, so I improvised. Two chairs facing each other, about 2 feet apart, with my feet up on a stabilty ball (65cm), worked pretty well and was challenging with the ball trying to roll around.

BWx15
BWx14
BWx10
BWx10
BWx10
BW+15lbs x10
BW+15lbs x10
BW+15lbs x10
BW+25lbs x10
BW+25lbsx10
notes - Sweet spot is +25lbs, will have to see how actual parallel bars turn out next time.

Standing Hammer Curls 40x0 tempo
Poliquin calls for incline hammer curls, hard to do those at home, so standing with back against a half-wall works the same, forces isolation of arms.

25lbs x10(its what I got and yes it is a light weight, wish I had some 35's)
25x10
25x10
25x10
25x10
25x10
25x10
25x10
25x10
25x10
notes - super easy to complete this, nice pump and burn from it though, looking forward to bumping up the weight next go-round.

Standing Lateral Raise (Superset) 20x0 tempo
Didn't have a way to do these seated, nothing in the house that would work really, so standing.

15lbsx10
15lbsx10
15lbsx10
15lbsx10
15lbsx10
15lbsx10
15lbsx10
15lbsx10
15lbsx10
15lbsx10
notes - went light on this, side raises with dumbbells tend to irritate my rotator cuffs, which is why I went light on these today. And yep, right shoulder had some issues at the top of the movement. Awesome. Will be working in rotator cuff-specific exercises on off-days with the ab work.

Bent-Over Dumbbell Lateral Raises 20x0 tempo (Superset)
Basically rear flys. Done light to avoid aggravating shoulders.

15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
25x10 (got bored with how easy the 15's were)
25x10 (felt fine)
notes - Doing side/rear raises for shoulders is not fun to me, I suck at these due to old shoulder issues, maybe I should do them more? Suck it up and make myself better, sounds about right! Or, I may switch to doing these on a machine, and doing support work on the rotator cuffs for the near-future.

In summary, this workout was "okay". I would seriously not do this normally, as part of a split training regimen. Feel like it targeted a lot, hit none of it. Doubt I will be sore, and I will be looking at what the GVT protocol is for intermediate lifters, add in machine overhead press or DB press, target those delts better than weak-ass side raises.

 

[sae2110]

Have to update last two days worth of notes... Soon as I find the notebook. From memory, chest/back day was killer, never had a pump that painful in the LOWER lats, guess that means i hit it right. Leg/ab day was fun, hogged a squat rack for probably 30 or 40 minutes, squatting 135 and deadlifting 135 for 10 sets apiece. Energy was crap, strength was good tho. Full update when I can get in the laptop.

 

[Tomahawk88]

Subbed to read later.

 

[sae2110]

7/20/12


Workout

Chest/back day, fun as usual. Numbers aren't where I want them yet, but it is good motivation for next time. Diet has been a lot better, very clean, and more calories.

Strength - good
Workout energy - High, not a lot of sleep last night, compensated with increased carb intake, makes all the difference!
Normal energy - ^same
Appetite - still not great, but definitely eating more to fuel these crazy ass workouts
Libido - strong is all I can say

Workout Details
Warmups with unloaded barbell, stretches, machine flys/reverse flys concentrating on form as warmups.

Flat BP 40x0 tempo
135x10
135x10
135x10
135x8 (left elbow irritated)
135x7
135x7
135x6
125x8
125x9
125x9
notes - this was going great until left elbow tendonitis flared up, pain in my ass. Going to see the doc about it this week.

Lat Pulldowns 40x0 tempo
130x10
130x10
130x10
130x10
130x9
130x9
130x8
130x9
130x8
115x8
notes - never had a pump in my lower lats like this. did these with strict form, could feel it in my forearms, biceps at first, concentrated on using those lats, then they blew the hell up! Good stuff. If there had been a spot for pullups, I would have worked on those instead- never would have reached a 10x10, but would have been good practice.

Inc DB BP 3020 tempo
40x12
50x12
50x12
notes - will go heavier next time, maybe 55's

1-arm DB Row 3020 tempo
60x12
60x12
60x12

Threw in core work at the end
Stability bll situps-20, 20, 20, done with 2 count up, 3 count down, good burn in the rectus abdominus
Stability ball planks-20 secs, 20 sec, 20 secs
Side dips with plank holds - kinda like a side plank, except hip drop, explode back up to start position, for 20 reps, then hold side plank for 20 secs.



　

 

[sae2110]

7/21/12

Workout
Legs/ab day, prepared for annihilation.
Strength - good
Workout energy - Decent, for some reason not very motvated today
Normal energy - same
Appetite - Woke up starving, def a good sign
Libido - Its there, the missus doesn't seem to mind!

Workout Details
Warmed up 5 min on elliptical at lvl 8, 5 min on the bike level 6, squats with unloaded barbell.

BB Back Squats 40x0 tempo
135x10135x10
135x10
135x10
135x10
135x10
135x8
135x8
135x8
135x7
115x11 (as a finisher, tried to go as low as possible, def a killer)

BB Deadlift 40x0 tempo
135x10135x10
135x10
135x10
135x10
135x8
135x8
135x8
135x6
135x7-started to lose grip from so much sweat, didnt bring straps cuz I was lifting light.
notes- this was harder than I thought it would be, back pumps, hamstring pumps, legs made of spaghetti, overall a pretty awesome workout.

Seated Calves 3020 tempo
130x12130x12
130x12

Ab Machine
90x1290x12
90x12


　

 

[sae2110]

Subbed to read later.

Welcome! All feedback appreciated

 

[sae2110]

7/24/12

Workout

Arms/shoulders day, always fun to get the guns pumped.

Strength - good

Workout energy - Good

Normal energy - Low, but it is storming like crazy, good sleeping weather.

Appetite - Woke up starving again, decided to carb up today and yesterday, body was telling me it needed it.

Libido - Uhhhh, engaged in some recreational activity with the wife last night, now G2G

Workout Details

5 min on elliptical to burn off the rainwater out of my clothes haha. Did some light rotator cuff and shoulder warmups with DB's and barbell

Parallel Bar Dips 40x0 tempo

BWx10

BWx10

BWx10

BWx8

BWx9

BWx7

BWx8

BWx6

BWx5

BWx7

notes - these got difficult due to having to avoid using pectorals, super strict form, cuz my left sternal margin ached like hell, where the pectoral attaches, do not wan to injure this

Seated Incline Hammer DB curls 40x0 tempo

30x10

30x10

30x6

30x6

30x6

30x6

30x6

30x6

30x6

30x6

notes - just worked on form, since last week 25's were too easy, able to do 10x10 with no difficulty, and 30's were a bit too difficult to hit 10x10, so just did form and will do 30's next time again, see if I can up the reps!

Machine Military Press 3020 tempo

90x10 (45lbs each arm as it works out)

90x10

90x10 - ridiculous pump in my soulders here

Rear Delt Fly's 3020 tempo

75x12

75x12

75x12

Forearms Barbell curls/finger flexions

Barx20

65x20

85x20

105x20

85x20

65x20


　
Summary- deent workout, got some weird stares, probably due to the high volume of sets/reps. Although it wasnt busy in the gym, it was 1100, so that means....gym bunnies and high school kids. My favorite and least favorite groups!

 

[howwedo107]

Haha same here dude with the groups haha but for me it's mostly old guys at the YMCA haha nice workout I bet you were pumped as all hell after words

 

[sae2110]

Haha same here dude with the groups haha but for me it's mostly old guys at the YMCA haha nice workout I bet you were pumped as all hell after words

Getting some painful pumps with this GVT regimen, not sure if good/bad, but fun as hell for right now. So long as strength and mass go up as I increase the weights lifted - and I keep eating like a hoss - GVT stays!

 

[sae2110]

7/26/12

Workout

Chest/Back. Woke up at 0500 to do this one, I kind aliked getting up before everyone and getting the gym out of the way.

Strength - goodWorkout energy - Great!
Normal energy - High, aybe its the super early wakeup, don't know, I'll take it though.
Appetite - None when I first woke up, did eat some PB and a banana before the gym, prevent hypoglycemia.
Libido - HIGH. We'll see about that lol

Workout Details
DB rotator cuff warmups, pushups, machine fly's with 75 lbs, once raring to go, hit the bench.
BB Bench Press 40x0 tempo
135x10135x10
135x9
135x9
135x8
125x10
125x10
125x9
125x9
125x10
notes - Super pump again, however the left elbow felt funny on that last set of the 135's, dropped the weight, funny feeling disappeared. Frustrating, wondering if I am losing strength. Doesn't feel like it, at least until around the 50th rep. However, when I calculate how much total weight I moved, I have increased from 10665 to 11950, all with spot-on form and a 4 count eccentric, explosive concentric. Not bad overall.

Lat Pulldown 40x0 tempo
135x10135x10
135x8
135x9
135x10
135x9
135x8
135x8
135x10
135x9
notes - the super lat pump from last time, not really there this time. Did feel this pretty hard pump to the posterior delts, and my biceps/forearms still felt fatigued from 2 days ago. May need to increase my rest between Arms/Shoulder and Chest/Back days.

Incline DB BP 3020 tempo50x12
50x12
50x12
^....alternated with....->

1-Arm DB rows 3020 tempo
60x12
60x12
60x12

notes - these two exercises supersetted made for a hell of a finisher, even with these low weights. Probably could have gone heavier, but at a slower tempo like what I used here, these felt good. Off to take the kid and wife to the Newport Aquarium, see some sharks and alligators.

 

[sae2110]

Just realized the post for 7/28 didn't go through-full update later but for now a short summary (from the iPhone):
Leg day, some abs, traps.
Skipped on BB squats since i plan on doing deadlifts instead of leg curls, and added in shrugs to target the traps on a non-shoulder day. Ive seen other logs on here where users have noted and adjusted for lack of direct/indirect trap work, so today i threw deads an shrugs in to burn put the traps. Plus I wont hit shoulders for two or three days anyways.
Workout was Leg press, deadlifts, shrugs/bench crunches, and calves. Leg press was awesome, loaded 270 on the sled, while a light weight it absolutely KILLED my quads, last 4 sets i just sat there between them since my legs shook too much to even stand up. Total quad burnout allowed me to really hit hams/glutes on deadlifts, got them shaking too. All in all, very good workout.

 

[sae2110]

Went to an Adventist wedding Sunday, no booze, no dancing, very interesting. Groom is special forces, couple army/retired army there, but this was the most subdued wedding I have been to (i'm Catholic). Which was great since I could barely walk from the leg press/deadlifts hahaha. Hell, i wore a polo, nice shorts, and dress sandals, totally got away with it. Coolest part was the bride and groom left up outta there in a hot air balloon.

 

[sae2110]

Went to the doc yesterday, my wife think i have an ulnar collateral ligament sprain in my left elbow, going to reacquaint myself with the sports medicine folks in my area this week. In the meantime, gonna kill some shoulders and bi's/tri's today!

 

[sae2110]

Missed posting this....
7/28/12
Workout
Legs/Abs. Changig the routine a little bit. Leg press instead of Squats, and Deads instead of leg curls. Gonna kill the quads and hams today
Strength - good
Workout energy - Tired as hell, kid stayed up until 0100, got up at 0730, he has high energy, freakin vampire taking all of mine
Normal energy - LOW
Appetite - Hungry as hell today, gotta feed for leg day!
Workout Details

Elliptical and bike for warmups, stretches and foam rolling beforehand due to ridiculously tight hams all week.

Leg Press 40x0 tempo (sled weighs 50lbs according to the label on it)
270lbsx10
270x10
270x10
270x10
270x10
270x10
270x10
270x8
270x7
270x7
notes - by the 70th rep, my leg were shaking so bad I coulndt get up off the machine, still finished it though, not gonna be able to walk!

Roman. Deadlifts 40x0 tempo

135x10
135x10
135x10
135x81
35x6
notes - stopped after 5 cuz my legs were so fried, I almost fell over while bringing the weight down, and my hams were starting to try to cramp. Still, I felt it in the hams/glutes big time the next day.
Abs Super set with Shrugs
Bench crunches alternated with BB shrugs

20 crunches / 135x10
20 crunches / 185x102
5 crunches / 225x10
20 crunches / 225 x 10n
notes - nice pump to traps, felt good
Calves Seated (straight leg machine)
140x14
140x16
160x141
80x12
notes - need to increase the weight on these, next time going up to 160 for 3 x 12.

 

[sae2110]

7/31/12

Workout

Shoulders/Arms

Strength - good

Workout energy - Tweaking from the Jack3d this morning- should have eaten something before chugging the jack3d/Assault/Hemavol mix I make, normally doesnt get me wired

Normal energy - hmmm 5.5 hrs sleep isnt the best...

Appetite - Not much, but will eat like crazy later!

Workout Details

Pushups/Chinups for warmups, then some stretching/light DB rotator cuff work. Tried one set of dips, left elbow started bitching at me, so I had to revise my workout plans. Instead of 10 sets of 10 dips, which wasnt gonna happen, I decided to hit the shoulders hard as **** today. OH press all the way....

Hammer Strength Iso-Lateral Overhead Press (Plates) 40x0 tempo

Decided to go low(er) weight with this, really hit the deltoids and avoid the triceps due to the elbow.

45lbs x10

45lbsx10

45lbsx5 (my sign to drop the weight, concentrate on form and finishing the reps)

35lbsx10

35lbsx10

35lbsx10

35lbsx10

35lbsx10

35lbsx10

35lbsx10

notes - great shoulder pump, could see it in the mirror from across the gym, although dudes were looking at me like "why so little weight on there?" Screw 'em, this was harder than it looks on paper, that slow 4 count on the down movement is a bitch over 100 reps. Also, I supersetted it with the DBCurls

DB Standing Hammer Curls 40x0 tempo

30lbsx10

30lbsx10

30lbsx10

30lbsx10

30lbsx6

30lbsx8

30lbsx8

30lbsx8

30lbsx7

notes - superetted with the shoulder press was fun, definitely felt the burn with these

Rear delt pec deck 3020 tempo

75x12

90x10

90x8

75x10

notes - sucks tat the machine only scales up by 1 lbs, I would have done these on a bench or standing if the free weight hadn't been so damn busy.

Triceps rope pushdown 3020 tempo

70x12

70x12

70x12

notes - normally can do this with 90's, but decided to focus on the slower movement - 2 seconds contraction, 3 seconds release. Pretty hard IMO.