9th of January 2019
session 2: back + biceps
reverse grip pullups / pulldowns:
6+x partials / 76,5kg 6 10
5+x partials / 76,5kg x 5 –> 58,5 x 7
Maybe it´s because of my bodyweight increasing but I keep hitting the wall at 6 pullups. I´ll keep doing them anyway. Let´s call it bulit in progression.
Rope pullovers:
57,5kg 3 sets of 10 (rest/pause)
I´m back to the weight I was using before but now I have a much better stretch/squeeze sensation. Just like I wanted.
Smith machine rows
100kg x 10, 10, 10 (little momentum to get 10 here, up one kg from last time
All time best here!
One arm dumbbell rows
50kg x 11, 8, 7
Lying incline dumbbell rows
20,5kg, 3 sets of 12
behind the neck pulldowns
62,5kg 3 sets of 10 (little cheating)
Seated incline dumbbell curls
15kg x 3 sets of 10 (rest pause)
almost lying flat here. Stretch is maximal
Alternate dumbbell
20kg x 3+3+3 (rest pause)
Front double cable curls
15,5kg x 10, 10, 10 (little cheat)
Rope hammers
28kg 3 sets of 12
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
100 reps of cable crunch 27,5kg
