14th January 2019
I only trained once today as I had a physical therapy treatment scheduled for the morning and I absolutely can´t skip those!
So, there it goes:
Back + Biceps:
reverse grip pullups / pulldowns:
67+x partials / 76,5kg x 7
5+x partials / 76,5kg x 6 –> 58,5 x 8
Rope pullovers:
57,5kg 3 sets of 10 (rest/pause)
Smith machine rows
100kg x 10, 10, 10 (little momentum to get 10 here, up one kg from last time
Rack Deads
5 plates, 5 x 5
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
20,5kg 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
