#3728
Roman FritzRoman Fritz
Participant

17th January 2019

I only trained once today. Then went to sleep way earlier than normal. Stayed in bed for 14 hours…

Here´s the workout:

Back + Biceps:

reverse grip pullups / pulldowns:

5+x partials / 76,5kg x 4 –> 50kg x 10

5+x partials / 76,5kg x  –> 50kg x 7+3

 

Rope pullovers:

57,5kg 3 sets of 10 (rest/pause)

 

Smith machine rows

101kg x 10, 10, 10 little momentum to get 10 here, up one kg from last time! 🙂

 

dumbell rows one arm

50kg x 9, 7, 6

 

Lying incline dumbbell rows

21kg, 3 sets of 10

 

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

21kg 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