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Mountainman Drops Some Acids (BCAAs) and Gets Stimul8ed

Chest and delts

Today was my first day back on strength phase. It was like someone flipped a switch. Everything was easy! After a bunch of benching and flys I was still able to get multiple sets of incline DB presses with 75s for 8 reps a piece. My volume was outrageous. I just couldn't stop, and my girlfriend finally broke down and let me start training her today, and she couldn't believe how much I was doing. She's a former personal trainer as well and she kept shaking her head at me when I kept going. No PRs today but next week I'll be trying to hit a PR on everything. I'm up to 204 now as well, with no sign of added BF during my "eat everything in sight" diet.
 
Nice update bro. Hell yeah on the way everything in sight diet!
 
With strength and recovery improving greatly, I'm pushing a lot harder than before in the gym.

Quads and Calves yesterday:

Smith Squats / Smith Calf Raises, 2 mins. rest
135 x 10 / 135 x 12
185 x 6 / 185 x 12
225 x 5 / 225 x 10
275 x 3 / 275 x 8, Single Leg Calf Raises, 8 each side
225 x 6 / 225 x 8, Single Leg Calf Raises, 8 each side
135 x 10 / 135 x 12

Leg Ext. / Donkey Calf Machine to Standing Raises, 1 min. rest, extra slow negatives
130 x 6 / 150 x 12, BW x 10
130 x 6 / 150 x 12, BW x 10
150 x 5 / 170 x 10, BW x 10

Both patellar tendons were sore on the extensions, otherwise I would have been able to higher on the weight. Anything more was pretty painfull.

Leg Press / Leg Press Raises
410 x 8 / 410 x 8
500 x 6 / 500 x 6
590 x 5 / 590 x 5
500 x 6 / 500 x 7

DB Squats / Seated Smith Raises
75s x 8 / 225 x 15
75s x 8 / 275 x 12
75s x 8 / 275 x 12

Smith Front Squats / BW Single Leg Raises
115 x 8 / 8, 8, 6, 6
135 x 8 / 8, 8, 6, 6,

I need to get more BCAA/SAAs. I definitely notice a diference in my workouts since not using them. My leg workout had a fair amount of volume, but it was grueling towards the end, where as my last leg workout while I was using the BCAA/SAAs I could have gone all day. I'm also already sore. Another factor just making me crave that raspberry goodness.
 
nice work! I can totally tell when im not on the BC/SAAs as well. they provide some good energy and help a lot with recovery
 
xR1pp3Rx said:
nice work! I can totally tell when im not on the BC/SAAs as well. they provide some good energy and help a lot with recovery
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Luckily my girl said she'll rub my ass for me (among other things).
 
Lats and Traps

Was having a hard time and not feeling very motivated this morning. Being ridiculously sore from my quad workout probably has a lot to do with that. Took my PWOs and made the best of it.

Seated Overhand Wide Grip Cable Rows, 2 mins. rest
130 x 10
150 x 9
190 x 6
210 x 4
200 x 5
190 x 5

Underhand Grip Pulldowns / Reverse Flys, slow negatives, 2 mins. rest
200 x 6 / 20s x 8
220 x 5 / 25s x 6
230 x 4 / 30s x 5
220 x 5 / 25s x 5

Smith Pendlay Rows to Snap Grip Shrugs, 1 min. rest
135 x 8 / 135 x 6
155 x 6 / 155 x 6
175 x 5 / 175 x 5

Bentover 1 Arm DB Rows, Neutral Grip / Reverse DB Flys, 5 second hold, 1 min. rest
75 x 6, 6 / 15s x 6
75 x 6, 6 / 15s x 6
75 x 6, 6 / 15s x 5

Face Pulls / Bicycle Crunches / Side Bridges, no rest
80 x 12 / 12 / 6,6
80 x 12 / 12 / 6,6
Rest 45 secs.
80 x 12 / 12 / 6,6
80 x 12 / 12 / 6,6

Felt pretty strong through the majority of the workout but still just couldn't get that usual fired up feeling. I think I may also be in the beginning stages of a cold so that may not help either. Tomorrow will hopefully be a better workout for hams and calves.
 
wasme said:
Looks like a strong workout.. good to see you fought through.
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Thank you. I generally can muster up a good workout if I'm not feeling 100%, but I felt like if I was on top of my game I could have lifted more. After my next ham/calf day I'll be testing out some PRs.
 
Good job powering through. I felt like that before last nights session ..... took my PWO and powered through. We all know the only bad workout is the one that didn't happen ..... ;)
 
Hamstrings and Calves

Still a touch sore from quad day on Sunday, but was able to power through a decent hammy workout. I'm going to VS after work today to get more BCAA/SAAs, I NEED it! :hail:

Seated Leg Curls / Seated Smith Calf Raises, 2 mins. rest
90 x 10 / 135 x 15
110 x 8 / 185 x 15
130 x 6 / 225 x 12
150 x 4 / 245 x 11
140 x 5 / 245 x 10

I generally don't go for strength or heavy weight on machines but I'm really trying to push the strength limits on this cycle. With how quickly my strength has shot up I want to take full advantage of it.

Smith SLDL / Single Leg BW Raises, 2 mins rest
185 x 8 / 8, 8, 6, 6
225 x 8 / 8, 8, 6, 6
245 x 6 / 8, 8, 6, 6
265 x 6 / 8, 8, 6, 6

Back pumps started to kick in a little at the end, but not as bad as I was expecting. I was able to finish out my planned sets and reps.

Leg Press, high foot placement / Leg Press Calf Raises, 1 min. rest
320 x 8 / 320 x 8
320 x 8 / 320 x 8
320 x 8 / 320 x 8


Single Leg DB SLDL / DB Calf Raises
25s x 6, 6 / 50 x 14
25s x 6, 6 / 50 x 14

If you've never done single leg SLDLs then you have to try it at least once. They're pretty intense and don't require a lot of work to be effective or feel the effects. My hamstrings were so toasted when I got home that I didn't even CONTEMPLATE shaving. Leaning against the counter while I tried to shave in the mirror just seemed impossible.
 
I love SLDLs too!

lol on shaving...
 
Chest and Delts

Went for heavy sets of each muscle group to start out with then continued on in my usual super set fashion.

Smith Flat BP, 3 mins. rest
135 x 8
185 x 5
225 x 5
245 x 3
265 x 2
245 x 2

265 felt kind of heavy, but my left shoulder and right elbow started talking to me a bit. They said "back off a touch". So I listened to them.

Smith Seated OHP, 2 mins. rest
95 x 6
115 x 5
135 x 4
135 x 3

Incline DB Press / DB Laterals with 3 sec. top hold, 2 mins rest
75s x 6 / 15s x 6
75s x 6 / 15s x 6
75s x 6 / 20s x 5

Pec Deck / Cable Upright Rows, wide grip camber handle with 3 sec. top hold, 1 min. rest
170 x 7 / 75 x 8
170 x 6 / 75 x 8
190 x 3, 170 x 4 / 75 x 7

Push Ups / Bicycle Crunches / Side Bridges / Cable One Arm Laterals, no rest
8 / 12 / 6, 6 / 10 x 6, 6, 5, 5
8 / 12 / 6, 6 / 10 x 6, 6, 5, 5
2 mins rest
8 / 12 / 6, 6 / 10 x 6, 6, 5, 5
8 / 12 / 6, 6 / 20 x 3, 3, 15 x 4, 4, 10 x 5, 5

Started to feel a little sick to my stomach towards the end. I know it wasn't because of how hard I was working. I didn't reach that point, not even close. Felt fine once my heart rate dropped during the rest period between cycles, and once my heart rate started going up I started to get the sick feeling again. I was close to a trash can so I just figured if I was going to spew I'd hit the can. Managed to bust through the rest and no chunks. Heart rate came down and I was fine. I'll keep track of that in the near future.
 
So funny story from last night. After work yesterday I was going to get more BCAA/SAAs, but I got out late and was short on time. Instead of getting to VS I stopped at the GNC just 2 miles from my house (yes, I know, GNC sucks, but it was close by). I just assumed that they carried at least a FEW quality products. When the kid behind the counter asked what I was looking for he just gave me a funny look when I asked see the Finaflex stuff, namely BCAAs. He looked confused as well, and then tried to sell me Muscletech products. He got really offended when I laughed at him for suggesting Muscletech. I just walked out after the nasty look he gave me.
 
Lol.

Do you have a Vitamin Shoppe? They carry some FINAFLEX products.
 
Quads and Calves

My leg work was on Saturday morning but just barely getting a chance to catch up. It was just me and my kids most of the weekend so I didn't get a chance to workout yesterday and some late night family stuff had me up for a while last night so no morning workout today.

Bike for 5 mins. to warm up and the bar for 2 sets of 15 plus body weight calf raises.

Smith Squat / Standing Smith Calf Raises
135 x 10 / 135 x 18
185 x 5 / 185 x 12
225 x 5 / 225 x 8
275 x 2 / 275 x 6
315 x 1 / No Raises (PR here, have never been able to get 315 for a good solid full ROM rep. Got to bottom and struggle a bit out of the hole, but felt strong so I sacked up and tried for a second rep. Got about half way down and knew it wasn't happening. Felt good finally breaking the 315 plateau though.)
275 x 5 / 275 x 8

Leg Exts. / Seated Calf Raises
130 x 6 / 225 x 15
150 x 6 / 275 x 12
150 x 6 / 295 x 10
170 x 5 / 295 x 9

Leg Press / Leg Press Calf Raises
410 x 8 / 410 x 8
500 x 8 / 500 x 6
590 x 8 / Switched to standing DB Raises 60 x 15
680 x 6 / 60 x 15

Feeling really strong. If I had a spotter I probably would have gone for a 1RM test. Did 1,100 lbs. for a good, solid knees to chest rep for one rep in college. Not sure if I could get to that point again given my knees, but I sure would like to try.

Smith Front Squats / Standing DB Raises
135 x 10 / 60 x 15
155 x 10 / 50 x 16
155 x 8 / 50 x 15

Felt pretty shakey carrying my son up and down stairs, but by the end of the day I was almost back to normal. I love the lasting effects of S8 when it comes to focus and energy. When I have my kids they're always on the go, and keep me on my toes. When I do my morning workouts the S8 just keeps going and I tire THEM out instead of the other way around.

Also, got another tub BCAA/SAAs at VS. They only had Fruit Punch, but that flavor still kicks ass. And I should be far more sore today than I am, which I attribute solely to the BCAAs.
 
I was so happy popping the 315 mark on squats too. It feels like the road to 405 is taking forever though... Lol
 
RegisterJr said:
I was so happy popping the 315 mark on squats too. It feels like the road to 405 is taking forever though... Lol
Click to expand...

You'll get there though. Based on your log it shouldn't be long now.
 
xR1pp3Rx said:
try doubling your hamstring work for a couple months to bolster your approach to 405
Click to expand...

I'll give it a go. I already have a hamstring day, but I'll up my hammy work.
 
Lats / Traps / Light Delts

Woke up well rested this morning, even though my alarm went off at 4:10 a.m. as usual. I did have a massive headache hit me out of nowhere about 1/4 way through my workout. I stopped for about 10 mins. and it subsided a bit, so I went back to kicking my ass.

Seated Wide Grip Cable Rows, overhand / Cable Rope Front Raises
160 x 10 / 20 x 10
180 x 8 / 25 x 9
200 x 7 / 25 x 9
220 x 5 (PR on weight and reps!) / 30 x 7
200 x 6 / 30 x 7

Bentover 1 Arm DB Row, neutral grip / Smith Seated OHP
75 x 8, 8 / 95 x 8
Headache hit here, took 10 min. rest
75 x 8, 8 / 115 x 7
75 x 8, 8 / 135 x 5

Really wishing DBs were heavier, but 75 is as high as they go. :frustrate

Smith Pendlay Rows to Snap Grip Shrugs / DB Laterals with 3 sec. top hold
135 x 10 / 15s x 8
185 x 6 / 15s x 8
205 x 5 / 20s x 6
225 x 4 (PR weight and reps) / 20s x 6

Wide Grip Pull Downs / Reverse Flys
180 x 6 / 15s x 8
200 x 5 / 20s x 7
Switched to Underhand Pull downs Here
220 x 6 (PR on reps) / 20s x 6
220 x 4, 200 x 4 / 20s x 6

Cable Upright Rows / Cable Curls Narrow Grip to Wide Grip
95 x 8 / 50 x 5, 4
95 x 8 / 50 x 4, 4
95 x 8 / 50 x 4, 3

Veins on my bis were POPPIN'! And my forearms looked pretty road mappy as well. Headache wasn't completely gone at the end of my workout but it had gotten better as I went along. I was proud of myself for pushing through, but on my way home I remembered a kid I went to college with who burst a blood vessel in the back of his head while working out through a headache. Maybe I won't do that again. :34:
 
mountainman33 said:
Really wishing DBs were heavier, but 75 is as high as they go. :frustrate
:
Click to expand...

Solid session!

There is a way to actually put another dumbbell on the one you are lifting. I will try to find a pic - I have done it in the past. It is awkward at first but does the trick. Pretty sure RegisterJr has posted a pic of this before (Thomas can you post if you still have it)
 
Smith Pendlay Rows to Snap Grip Shrugs / DB Laterals with 3 sec. top hold
135 x 10 / 15s x 8
185 x 6 / 15s x 8
205 x 5 / 20s x 6
225 x 4 (PR weight and reps) / 20s x 6


I said DAYUM! nice PR
 
wasme said:
Solid session!

There is a way to actually put another dumbbell on the one you are lifting. I will try to find a pic - I have done it in the past. It is awkward at first but does the trick. Pretty sure RegisterJr has posted a pic of this before (Thomas can you post if you still have it)
Click to expand...

That would be awesome. My equipment is still packed away. I can get 100 lbs. on my DB handles, but I still haven't been able to get my stuff out of storage so I can stop going ot Planet Douchebag.
 
xR1pp3Rx said:
Smith Pendlay Rows to Snap Grip Shrugs / DB Laterals with 3 sec. top hold
135 x 10 / 15s x 8
185 x 6 / 15s x 8
205 x 5 / 20s x 6
225 x 4 (PR weight and reps) / 20s x 6


I said DAYUM! nice PR
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Thanks Ripper, now if only my legs were as propotionally strong as my back I'd be a happy guy.
 
Today will be the first day in 4 years that I haven't been able to knock out a huge workout before massive amounts of holiday food. I will most certainly be making up for it tomorrow with an ass load of HIIT thrown in after my chest and delt work.

Yesterday was a great hamstring and calf workout:

SLDL / Single Leg BW Raises
135 x 10 / 8, 8, 6, 6
185 x 8 / 8, 8, 6, 6
225 x 6 / 8, 8, 6, 6
275 x 6 / 8, 8, 6, 6
315 x 5 / 8, 8, 6, 6
335 x 4 / 8, 8, 6, 6

Still feeling very strong, eve though I stopped the M1T a couple of days ago.

Machine Leg Curls / Donkey Machine Calf Raises, 2 sec. hold
110 x 8 / 160 x 15
130 x 6 / 170 x 14
150 x 5 / 180 x 12
150 x 5 / 190 x 10

DB SLDL / DB Standing Calf Raises
75s x 8 / 60 x 16
75s x 8 / 60 x 16

Leg Press, High Foot Placement / Leg Press Raises to Standing BW Raises
410 x 10 / 410 x 8, BW x 8
500 x 8 / 500 x 6, BW x 8
590 x 7 / 590 x 4, BW x 10

Weighted Hypers / Seated Calf Raises
25 x 8 / 225 x 18
25 x 8 / 275 x 15
25 x 8 / 315 x 12

Fruit punch BCAA/SAAs are super tasty by the way. :147:
 
Heavy *** SLDLs man. Nice work.
 
wasme said:
Solid session!

There is a way to actually put another dumbbell on the one you are lifting. I will try to find a pic - I have done it in the past. It is awkward at first but does the trick. Pretty sure RegisterJr has posted a pic of this before (Thomas can you post if you still have it)
Click to expand...

I saw this but had too much going on at the time.

This is it:

Invalid Link Removed
 
Chest and Delts

All kinds of fired up after pigging out yesterday. I ate so much that my stomach hurt for HOURS. Needed to put a serious hurtin' on in the gym.

Smith Flat Bench
135 x 10
185 x 8
205 x 6
Rest Pause Sets
205 x 4, 3, 2, 2
205 x 4, 3, 2, 1
185 x 6, 3, 2, 2

I worked in some lateral raises to warm up my shoulders for OHPs.

Smith Seated OHP / Incline DB Flys, reps starting at hips
95 x 8 / 20s x 8
115 x 6 / 25s x 8
115 x 5 / 25s x 8
Rest Pauses Sets on OHP
125 x 4, 3, 2, 2
125 x 4, 3, 2, 1

Incline DB Press / DB Upright Rows
70s x 8 / 60s x 8
75s x 7 / 65s x 7
75s x 6 / 65s x 6

Incline Flys to Hex Press / Hanging Knee Raises
25s x 5, 35s x 6 / 10
30s x 4, 35s x 5 / 10
25s x 5, 40s x 5/ 10

Pec Deck / Smith Upright Rows
170 x 8 / 135 x 8
190 x 7 / 135 x 6, 3, 2
190 x 6 / 135 x 6, 2, 2

HIIT Work:
Lateral Raises to Front Raises and Back / Side Bridges / Bicycles / Push Ups, 30 secs. rest
25s x 2, 2, 2, 2 / 6, 6 / 12 / 10
25s x 2, 2, 2, 2 / 6, 6 / 12 / 10
25s x 2, 2, 2, 2 / 6, 6 / 12 / 10

Cable OH Tri. Ext. / Face Pulls
50 x 10 / 50 x 10
50 x 10 / 50 x 10

Yup! Cooked as well as the turkey yesterday.
 
Volume for days. Burning those stuffing calories up!
 
Quads and Calves

Warm up was normal, recumbent for 5 mins. and some warm up sets of just the bar and light weight, but as I got into heavier weights I was feeling pretty strong.

Squats / Standing Smith Calf Raises
135 x 12 / 135 x 20
185 x 8 / 185 x 16
225 x 5 / 225 x 12
285 x 6 / 285 x 6, Single Leg Calf Raises BW x 8,8
315 x 3 (PR on reps and at full depth) / Single Leg Calf Raises BW x 8,8, 6, 6
285 x 5 / Single Leg Calf Raises BW x 8,8

Breaking the 315 barrier for 1 rep (and a 1/2, almost 3/4 rep) last week and then getting 3 full reps below parallel this week was astounding to me. I couldn't believe I was able to "rep" out at 315. Getting out of the whole on the 3rd rep sucked, and I wasn't sure I was going to make it, but once I got above parallel I was good to go. Not that I'm complaining. I'm going to attribute that to Ripper's advice on increasing hamstring work since I went so heavy on the SLDLs previously.

Leg Exts. / DB Calf Raises
170 x 8 / 60 x 16
190 x 6 / 65 x 16
200 x 6 / 65 x 15
210 x 5 (PR on weight) / 65 x 14

Again, not sure what's going on but I blasted my previous high weight in extensions. I've never in my life been able to get above 200 lbs. on extensions, and with controlled slow negatives at that. Not even in my college days when I could jump like a madman.

Leg Press / Leg Press Calf Raises to Standing Raises
410 x 10 / 410 x 8, BW x 10
500 x 8 / 510 x 7, BW x 10
590 x 8 / N/A, BW x 16
670 x 8 / N/A, BW x 16
760 x 8 / N/A, BW x 14
410 x 20 / 410 x 10, BW x 8

Once again, feeling strong. I almost feel like I could get back to 1,000 lb. leg press very soon at the rate I'm going. :shock:

Smith Front Squats / Single Leg DB Calf Raises
135 x 10 / 50 x 5, 5, 5, 5
155 x 10 / 50 x 5, 5, 5, 5
165 x 8 / 45 x 5, 5, 5, 5

My legs were fried, and I almost felt like puking but didn't quite get there, thank God. I think I'm going to have to give my calves some time off though. My plantars are starting to tire before my calves now, which is a sure sign of body part specific over training.

Follow from the next day: my ass is killing me. That is all.
 
Lats and Traps

Got to the gym a little later than planned I paid for it. The douche bags slowly started coming out of hibernation, including the kid I posted about in the douche bag thread flexing his chest in the mirror after half reps on bench press. Today he had 275 on a Smith machine doing 1/3 reps, then when he would come out from under the bar he would crouch over putting his hands on his knees and breathing heavy like he had just done some actually work. SMH. It actually felt like a slap in the face after getting my PR for reps at 315. Do you think they'd kick me out if I slapped him?

Seated Cable Rows, Underhand / DB Reverse Flys
140 x 12 / 10s x 10
180 x 8 / 15s x 8
200 x 6 / 20s x 7
210 x 5 / 25s x 6
190 x 6 / 20s x 6

Smith Pendlay Rows to Shrugs / Skier Pulldowns
135 x 10, 135 x 12 / 70 x 8
185 x 6, 185 x 8 / 70 x 8
205 x 4, 205 x 6 / 70 x 8
205 x 3, 2, 2, 205 x 6 / No Skier Pulldowns, douche bag took it over

Bent Over DB Rows / Reverse Iso Flys
85 x 7, 7 / 15s x 25 seconds
85 x 7, 7 / 20s x 22 seconds
75 x 8, 8 / 20s x 19 seconds

Thank you to the Finaflex guys for the video showing how to use 2 dumbbells together to up the weight. This was a total saving grace, and even though I had people looking at me funny, I'd like to think helped inspire them to go heavier as well.

Wide Grip Pulldowns to Underhand Pulldowns / Hanging Leg Raises
180 x 6, 160 x 4 / 10
160 x 6, 140 x 4 / 10
140 x 6, 120 x 4 / 10

Seated Cable Rows, Neutral Grip to Overhand Grip / Bicycles / Side Bridges
180 x 5, 5 / 12 / 6, 6
160 x 5, 5 / 12 / 6, 6
140 x 5, 5 / 12 / 6, 6

Suit Case Rows / DB Shrugs, 2 sec. top hold / OH Cable Crunches
55s x 6 / 75s x 6 / 70 x 12
55s x 6 / 75s x 6 / 70 x 12
55s x 6 / 75s x 6 / 70 x 12

Finally called it quits, but only because the douche bag population had gotten too high. I was tempted to throw in some deadlifts just to make everyone look like a$$holes with there half reps and pathetic weights (I know, would have made me look like an a$$hole as well but why go to the gym if you aren't going to do anything worthwhile and productive?), but as stated at the end of my previous post, my glutes are KILLING me.
 
I've been on the same split for almost 3 years now:

Quads/Calves
Chest/Delts
Hams/Calves
Lats/Traps

After my hamstring day tomorrow (as I'm giving my calves a rest to help my plantars) I'll be continuing on with my strength/hypertrophy phases, but I'm going to get back to what I consider MY basics, and use the split I did in college that got me from 145 to 185 in 2 years with only creatine and protein as my supps. It's an antagonistic split, using the principle of opposing muscle exhaustion.

Chest / Traps
Quads / Calves (no different here)
Lats / Delts
Hams / Calves (no difference)

I'll work in off days sporadically, and there will be days I train quads and hams on the same day to give my calves a rest, but this is another split I've used to be able to workout 3 weeks in a row without a day off and no signs of overtraining.

Tomorrow is also the start of my next hypertrophy phase.
 
PR machine! Hell ya on those squats. I think I'll do some extra hammy work this week too.

Yeah, sometimes I do things that get very weird looks from people, like spider crawls and other banded work, then within a week or so someone else is doing them too. Who knows, you may have just given someone else a tool to break a plateau.

Lol at the douchery.
 
RegisterJr said:
PR machine! Hell ya on those squats. I think I'll do some extra hammy work this week too.

Yeah, sometimes I do things that get very weird looks from people, like spider crawls and other banded work, then within a week or so someone else is doing them too. Who knows, you may have just given someone else a tool to break a plateau.

Lol at the douchery.
Click to expand...

The skier pulldowns and suitcase rows are my all-time funny look exercises but when people try them they're hooked.
 
Today is the first day of a new hypertrophy phase.
Hamstrings only today, Calves put on the back burner for a few days due to fatigued plantars. I added some light bi and delt work.

SLDLs / Standing DB Curls / DB Lateral Raises
135 x 12 / 30s x 12 / 15s x 12
185 x 10 / 30s x 11 / 20s x 10
225 x 10 / 30s x 10 / 20s x 10
SLDL 225 x 6, Conventional DL 225 x 4 / 30s x 9 / 15s x 15

Machine Leg Curls / 1 Arm Cable Behind the Back Curls / 1 Arm Cable Laterals
110 x 12 / 25 x 10 / 15 x 5, 5, 5, 5
110 x 12 / 25 x 10 / 15 x 5, 5, 5, 5
90 x 12 / 20 x 10 / 15 x 5, 5, 5, 5

Kept the negatives super slow on everything, especially the curls since I'm going for size. The curls are a new addition since I used to only do curls once in a blue moon. Same thing with tri extensions and such.

Weighted Hypers / Standing Cable Curls to Upright Cable Rows
25 x 8 / 50 x 5 Narrow Grip, 50 x 5 Wide Grip / 85 x 6
25 x 7 / 50 x 5 Wide Grip, 50 x 4 Narrow Grip / 85 x 6
25 x 6 / 50 x 5 Narrow Grip, 50 x 4 Wide Grip / 85 x 5

Back pumps started getting almost debilitating even though I've been off cycle for over a week. I guess I'll have to keep dosing the taurine for a little longer.

Feet Forward Hack Squats / Incline Bench DB Curls / Incline Bench DB Raises
135 x 12 / 20s x 10 / 15s x 10
135 x 12 / 20s x 10 / 15s x 10
135 x 12 / 20s x 10 / 15s x 10

Again, weight wasn't heavy but focused on super slow negatives. The burn started to get crazy at the end with curls and raises.

DB SLDLs / "Preacher" Cable Curls / Static Laterals
75s x 8 / 50 x 5 WG, 50 x 4 NG / 10s x 40 secs.
75s x 8 / 50 x 5 NG, 50 x 4 WG / 10s x 35 secs.

After giving my back a "rest" with hacks I was able to get some more SLDLs in but the back pumps came back. I was pretty much done at that point anyway.

Let the soreness begin.
 
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