CYCLE DAY 19
WAR REPORT
GOING HEAVY NOW!!!
All rest-pauses and drop sets have a 5 to 10 second rest in between them. All super sets are done back to back with NO rest in beween!
BACK
REVERSE-GRIP LAT PULLDOWNS: {rest pause} 340 X 6-1 = 7 reps! So freakin heavy. Time to grow!!
{drop set} 290 X 10, drop to 240 X 9. Slow and controlled. Intense.
CLOSE-GRIP PULLDOWNS: {rest pause} 310 X 6-1-1 = 8 reps.
BEHIND NECK PULLDOWNS: {drop set} 260 X 7, drop to 190 X 9 with a static hold on the last rep. What glorious pain!! :mischievous:
SEATED CABLE ROWS: {rest pause} 340 X 6-1-1 = 8 reps. Now it's feeling right!
{drop set} 290 X 12, drop 230 X 11 with a static hold on the last rep. Swole 'em up good!
TWO-HAND INCLINE DB ROWS: {drop set} 100's X 10, drop to 60's X 15. Damn you Volcom!! :rant: What have you got me doing to myself??!! The old man is getting crazy now! :crazy:
TRAPS
MACHINE SHRUGS: {rest pause} 560 X 6-1-1 = 8 reps!! Whoa......this shit was heavy!!
500 X 11 with a static hold on the last rep.
Immediately supersetted with:
SEATED DB SHRUGS: 120's X 17 reps!!! Damn these felt good!
BICEPS
STANDING EZ BAR CABLE CURLS: {rest pause} 240 X 6-1-1 = 8 reps. Smokin'.
{drop set} 190 X 11, drop to 160 X 10 with a static hold on the last rep.
SEATED ALTERNATE DB CURLS: {drop set} 80's X 8, drop to 50's X11. Excruciating........but I love it!! :heart:
FREE WEIGHT EZ BAR DRAG CURLS: (ala David Henry) {rest pause} 200 X 10-2-2 = 14 reps!!! These set my biceps to throbbing!!
ONE-ARM MACHINE PREACHER CURLS: {triple drop set} 100 X 10, drop to 80 X 11, drop to 50 X 14. Now the veins running down my biceps looked like two water hoses!!! Gushing with blood!! :yes(1):
This was just wundebar!!! I was psyched outta my skull for this one. I lifted like a god possessed!! The Berzerker Rage had totally consumed my logic. I went on instinct alone. I let the fury take the wheel!! :rant2: :firedevil:
FIGHT ON LIKE THERE'S NO TOMORROW MY WARRIORS!!!! :swordfight: