CYCLE DAY 12
NEWS FROM THE TRENCHES
All rest-pauses today have a 5 second rest. All drop sets have a 10 second rest between. All supersets are done back to back with NO rest.
BACK
LAT PULLDOWNS: {rest pause} 315 X 7-2-1 = 10 total reps. Gettin heavy and I love it!
{drop set} 270 X 11, drop 220 X 8. Pump 'em up baby!!
CLOSE-GRIP PULLDOWNS: {rest pause} 290 X 8-2-2 = 12 total reps.
BEHIND THE NECK PULLDOWNS: {drop set} 230 X 11, drop 190 X 10.
REVERSE-GRIP BENTOVER ROWS: {triple drop set} 345 X 10, drop 245 X 9 , drop 185 X 11. The first set took a little out of me! LOL
PRONE INCLINE DB ROWS: {drop set} 60's X 12, drop 45's X 15. These are done lying face down on an incline bench. Very isolated movement. I was surprised to get as many reps with it this heavy.
TRAPS
MACHINE SHRUGS: {rest pause} 520 X 10-2 = 12 total reps.
This was super setted immediately with
STANDING DB SHRUGS: 110's X 18 reps!!! Hel yes!!!
BICEPS
MACHINE EZ PREACHER CURLS: {rest pause} 210 X 9-2 = 11 total reps. Heavy shizz.
{drop set} 180 X 12, drop 130 X 11. They were on fire by now!
SEATED ALTERNATED DB CURLS: {drop set} 75's X 9, drop 50's X 11. Talk about a pump!
EZ BAR DRAG CURLS: (ala David Henry): {rest pause} 185 X 14-2-2 = 18 total reps!!! This is up 4 reps from just last week! My gear is kicking my ass now.
LYING LAT PULLDOWN CURLS TO FOREHEAD: {drop set} 150 X 11, drop 110 X 14. And the ol' biceps were blown up like 2 footballs!!
FOREARMS
STANDING REVERSE EZ BAR CURLS: 115 X 11 reps.
Super setted immediately with
STANDING DB HAMMER CURLS: {rest pause} 90's X 8-2 = 10 total reps!!
Man, I was on fire this morning. I was so freakin psyched up today!! :aargh:
I was chompin at the bit all day yesterday just anticipating this shit!!!
I was using positive self-hypnosis before the workout. :rant2:
I can do anything!!! :box::hammer:
KEEP ALL GUNS BLAZING MY FELLOW WARRIORS!!!! :rocketwhore:
:ntome:
