sparks2012
Well-known member
12JUN16
Arms:
Rope Pulldown SS w/ DB Curls:
20 X 80/12 X 30
15 X 120/10 X 40
10 X 160/8 X 50
8 X 200/8 X 50
8 X 150/8 X 50
Close Grip Bench SS w/ Seated DB Hammer Curls:
12 X 135/12 X 25's
7 X 205/15 X 25's
6 X 205/13 X 25's
6 X 205/12 X 25's
Cable Pushdown - Cambered Bar SS w/ Straight Bar Curls:
13 X 120/12 X 80
8 X 150 - Slow Negative/12 X 80 - Forced Reps
8 X 150 - Negatives/10 X 80
8 X 150 - Negatives/9 X 80 - Failure
Skullcrushers - EZ Bar SS w/ Close Grip Bench Push-ups:
10 X 55 - Slow, Controlled/8 X BW
10 X 55 - Slow, Controlled/8 X BW
10 X 55 - Slow, Controlled, Failure/8 X BW
Machine Reverse Preachers SS w/ Machine Preachers:
12 X 60/7 X 90
10 X 60/6 X 80
9 X 60/6 X 70
7 X 60/7 X 60
Conditioning:
10 Min Rowing Machine - 2.2km Rowed
Last serving of Rag taken today :sigh:
Sorry for the late post and not having a review up yet. Forgot I had a CPR re-cert this morning so I've been up since 6:30. Gonna try and nap then hit legs before work. I should be able to get a final review up before the end of the day. In the meantime, I'll be on the couch with my pup snoozing!
Arms:
Rope Pulldown SS w/ DB Curls:
20 X 80/12 X 30
15 X 120/10 X 40
10 X 160/8 X 50
8 X 200/8 X 50
8 X 150/8 X 50
Close Grip Bench SS w/ Seated DB Hammer Curls:
12 X 135/12 X 25's
7 X 205/15 X 25's
6 X 205/13 X 25's
6 X 205/12 X 25's
Cable Pushdown - Cambered Bar SS w/ Straight Bar Curls:
13 X 120/12 X 80
8 X 150 - Slow Negative/12 X 80 - Forced Reps
8 X 150 - Negatives/10 X 80
8 X 150 - Negatives/9 X 80 - Failure
Skullcrushers - EZ Bar SS w/ Close Grip Bench Push-ups:
10 X 55 - Slow, Controlled/8 X BW
10 X 55 - Slow, Controlled/8 X BW
10 X 55 - Slow, Controlled, Failure/8 X BW
Machine Reverse Preachers SS w/ Machine Preachers:
12 X 60/7 X 90
10 X 60/6 X 80
9 X 60/6 X 70
7 X 60/7 X 60
Conditioning:
10 Min Rowing Machine - 2.2km Rowed
Last serving of Rag taken today :sigh:
Sorry for the late post and not having a review up yet. Forgot I had a CPR re-cert this morning so I've been up since 6:30. Gonna try and nap then hit legs before work. I should be able to get a final review up before the end of the day. In the meantime, I'll be on the couch with my pup snoozing!
