hs reverse grip pulldown 90lbsx8, 180x8, 230x5 rest pause 2 rest pause 1
hr row 90lbs x 5, 360x10 drop set 270x 5
seated cable row reverse grip 90lbsx8 180lbs x 6 squeeze and hold slow negitive
bb shrug 135x10, 335lbsx 5 rest pause 3 drop set 225lb 8 rest pause 4 rest pause 4
preacher curl stack drop set 4 times…bout 5 each
reverse grip cable 1 arm curl 3 sets 8-10reps
legs on 6-4-11
leg ext 75lbs 3sets 15reps
seated leg curl few warm ups then stack 5 reps rest pause 3…2 drops 5 reps each squeeze and hold up slow
leg press calf raise 3-5second holds at strech 3sets last set 400lbs rest pause +drop set
hs leg press worked up to 10 pps for 6 reps
goin change the split
chest + bi’s
pre exhaust db incline flys 20lbs 2 sets 15reps…40lbs 1 set 10reps
incline smith added weight 50lbs 1set 5reps, 90lbs 1set 5reps, 200lbs 4reps rest pause 2reps, rest pause 1rep drop set 2reps rest pause 1rep
flat db press 1set 95lbs 5reps rest pause 3reps
concentration curl 20lbs 10reps 1set 40lbs 1set 8reps
ez bar curl 45lbs each side 1 set 8reps
db pullover 50lbs 2sets 10 reps…90lbs 1 set 6 reps
close grip pulldown 2 warm up sets…235lbs 5reps rest pause 3 reps rest pause 1 rep
t bar row 2 warm up sets…4 and quaeter plates 6 reps
seated row wide grip squeeze hold slow negitive stack 2sets
rack pulls 3sets 6 reps
did this workout yesterday
db seated military press
30lbsx8, 6olbsx8, 75x6, 90x6
lateral raise db 20lbsx10, 30lbsx10…1arm 40lbsx10 +5 partials each arm
lateral raise cable 40lbs 8reps + 5 partials
rear raise db 20lbs x12 50lbs x5 drop set 20lbs x 5
cable push down 3 sets
skullcrusher 3 sets
just ordered I3G, should be here tomorrow. Can’t wait to start.