Here´s something that will blow your mind:
Friday: 1 training session
Saturday: 1 training session
Sunday: OFF!
Monday (today): 1 training session
Yes… I don´t even know how I got through those days but I did.
I feel funny though…
So, here´s what I did today:
7th January 2019
Back + Biceps
reverse grip pullups / pulldowns:
6+x partials / 58,5kg x 9
5+x partials / 58,8kg x 8
Rope pullovers:
57,5kg 3 sets of 10
Smith machine rows
95kg x 10, 10, 10 (little momentum to get 10 here)
One arm dumbbell rows
50kg x 10, 8, 7
Lying incline dumbbell rows
20kg, 3 sets of 12
getting better at feeling this one
Rack Deads.
5 x 5 215kg
increase in weight! Yes!
Seated incline dumbbell curls (very low angle)
15kg x 10, 7+3, 6+4 (rest pause)
Alternate dumbbell
20kg x 3+3+3 (rest pause)
Front double cable curls
15kg x 8+2, 7+3, 7+3 (little cheat)
reverse grip straight bar cable curls
27,5kg 3 sets of 12 (little cheat)
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
