6/17/2026
Stretches
Warmups
Wide Grip Pulldowns
160 x 10, 10, 10
Pull-ups
12, 12
HS Iso Lateral High Row
230 x 8
320 x 8, 8
330 x 8, 8
Standing Barbell Curl
105 x 12
110 x 12, 12
115 x 8
Incline DB Curl
45s x 8, 8, 8, 8
DB Rear Laterals
35s x 10
40s x 10, 10
Another 2 shirt sweat day but it was so good and what a pump. My partner actually showed up to work upper back and arms with me today. I think it’s been almost a month since I had seen him. A couple of the girls that always seem pretty wild was actually commenting on our pump…I’ve got to admit that’s why I put 115 on that last set, but I was so drained from the heat I only got 8. That’s ok though they seemed impressed.
My buddy actually did pretty good trying to hang in there, but he started with 2 x 12 at 95 and hit 105 for 8 then 4. Still though considering he’s missed a month I thought he did good. Guarantee he’ll feel those biceps tomorrow.
