11-6-10 Back
Reverse grip Lat Pulldowns: 130x15 / 180x12 / 230x12 / 250x12 / 250x12 / 200x12 / 170x15
Seated Rows (wide/neutral grip): 220x12 / 230x12 / 230x12 / 230x12
Good Mornings: 205x11 / 185x10 / 185x10 / 185x10
D-Ring Pulldowns: 110x15 / 140x12 / 160x12 / 170x12
Nautilus Xpload Machine - Deadlift: 230x10
Workout = 60 minutes
40 minutes treadmill intervals (varying speeds/inclines) immediately following
__________________________________________________
11-7-10 OFF
__________________________________________________
11-8-10 Arms
Olympic Bar Curls: 80x12 / 100x12 / 110x12 / 115x11 / 105x10 / 85x12 / 85x12
Preacher Curl Machine Solo Curls (wide grip): 50x12 / 65x12 / 80x12
DB Hammer Curls: 55's x 10 / 65's x 8
Incline Skull Crushers (wide grip): 125x12 / 130x12 / 140x12 / 150x12 / 110x12
Rope Pushdowns: 160x10 / 160x10 / 160x12 / 120x15 / 100x15
45 Degree Reverse Ring Curls: 70x12 / 60x10 / 50x12 (supersetted)
Workout = 85 minutes
40 minutes Elliptical intervals immediately following
Biceps were actually painfully pumped after the first 3 or so sets of olympic bar curls. I've had
uncomfortable bicep pumps before, but this was beyond that. All in all, it's a good thing, though.
Workout took longer than I'd hope for because I ended up spotting a friend a handful of times, but he also hooked me up on the skull crushers, so it's all good.
__________________________________________________
Refeed went well so far. Everything went according to plan, but I'll say this - it was hard to eat the amount that I'd mapped out and not more! Knowing I won't get any of it until Friday again made it hard to not go cookie monster style on those carbs!
Looking forward to seeing how things look/feel in the morning, what the scale says, and how legs go in the afternoon.