Ahhh rested and ready, that how I felt this morning
Another great 9 hours of solid sleep. Today was back and arm day.
Back-
Deadlifts-
Warm up-
Bar x10
135x 6
225x 5
315 x1
405 x1
Working sets:
420x5 (3sets)
T-bar row:
1 plate x10
2 plates x10
3 plates x10
4 plates x10
5 plates x7
6 plates x4
Then failure from 6 plates down to 1.... This was soooo brutal!
Wide grip lat pulldowns-
135 xfailure (5 sets)
DB rows-
110x failure (3 sets)
Smith machine rows-
1 plate each side x failure (3 sets) this burned like a b!tch... No momentum, just straight pulls. Loved this!
Arms-
Biceps-
Fat bar curls-
45 x failure (min 12 reps) (4 sets)
65 x failure (min 8 reps) (3 sets)
Barbell curls-
90 x 8 (3 sets)
Cable curls:
70x failure (12 reps min)
Triceps-
Plate loaded dip machine:
1 plate each side, 4seconds up, 4 seconds down. Till failure, this gave me an unbelievable pain in my tris!!! It felt amazing. (4sets)
Tricep push downs:
110x 15 (4 sets)
Skull crushers, into close grip bench:
70x failure skull crushers, then into failure close grip (4 sets)
French press (first time):
70x failure (min 10-12 reps) 4 sets.
And that's it, I'm not going to lie, it felt brutal and my arms had the most insane pump ever.
Another great 9 hours of solid sleep. Today was back and arm day.
Back-
Deadlifts-
Warm up-
Bar x10
135x 6
225x 5
315 x1
405 x1
Working sets:
420x5 (3sets)
T-bar row:
1 plate x10
2 plates x10
3 plates x10
4 plates x10
5 plates x7
6 plates x4
Then failure from 6 plates down to 1.... This was soooo brutal!
Wide grip lat pulldowns-
135 xfailure (5 sets)
DB rows-
110x failure (3 sets)
Smith machine rows-
1 plate each side x failure (3 sets) this burned like a b!tch... No momentum, just straight pulls. Loved this!
Arms-
Biceps-
Fat bar curls-
45 x failure (min 12 reps) (4 sets)
65 x failure (min 8 reps) (3 sets)
Barbell curls-
90 x 8 (3 sets)
Cable curls:
70x failure (12 reps min)
Triceps-
Plate loaded dip machine:
1 plate each side, 4seconds up, 4 seconds down. Till failure, this gave me an unbelievable pain in my tris!!! It felt amazing. (4sets)
Tricep push downs:
110x 15 (4 sets)
Skull crushers, into close grip bench:
70x failure skull crushers, then into failure close grip (4 sets)
French press (first time):
70x failure (min 10-12 reps) 4 sets.
And that's it, I'm not going to lie, it felt brutal and my arms had the most insane pump ever.