Back & Bi’s
This was quite possibly the best back session I’ve ever had in my life. I’m not joking. I thought to myself as I was about to get started “What is the point of “preparation” sets? I’m ready to work, so why waste time on sets that are easy?” This led me to just get to work on my first set of pull ups. I did double rest/pause, rested two minutes, and did another set. Done with those and on to pull downs. Every single set that I did today was done to failure. I feel great!
WARM UP
Exercise Bike, 20 min, L10, 5.24 miles, 275 cals
PULL UPS (R/P)
BW x 12-3-2
BW x 6-3-2
Still pausing at the top.
HAMMER STRENGTH PULL DOWN (50% SET)
180 x 12-8
160 x 10-7
For those of you who don’t know these, you do an all set, rest 1 minute and try to get half or 50% of the reps on the next set. I succeeded. Twice.
PENDLAY ROW (MYO SET)
135 x 14-3-3-3-3-3-3-3-2
That was seven rounds of 3 reps with 15 sec rest between.
T-BAR WENDLER ROW (mTor)
125 x 10 + 20 sec stretch after each set
I started these with 90 lbs a few weeks ago and it was quite painful. I’m progressing quickly. I’m sure there’s a wall out there but I’ll be having shoulder surgery before I find it.
REVERSE CABLE FLY (REAR DELT EMPHASIS) (DROP SET)
40 x 10
30 x 10
20 x 20
10 x 50
I probably could have kept going but it felt like the rear delt might come off the bone. I felt like I’d achieved the desired effect.
SA CABLE CURL (DROP SET)
50 x 15
40 x 8
30 x 8
20 x 10
10 x 20 + 10 partials
I stood so that the cables were behind me and I felt a lot of forearm activation. My left bicep felt the burn but I didn’t feel much in my right one. My arms just kind of stopped working. This has been a constant issue since I injured the biceps tendon. Another reason to get it fixed.
I hope all of you enjoyed your sessions as much as I enjoyed this. What the heck have I been doing up until this point?