21st January 2019
session 2: Back + Biceps:
reverse grip pullups / pulldowns:
5+x partials / 58,5 x 10
5+x partials / 58,5 x 7+3 (rest/pause)
Rope pullovers:
57,5kg 3 sets of 10 (rest/pause)
I pulled my rear delt a little and for some reason this hurt today at the peak contraction point.
Smith machine rows
105kg x 10, 10, 10 little momentum to get 10. Again! Progress!
dumbell rows one arm
50kg x 10, 8, 6
Lying incline dumbbell rows
21kg, 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
21kg x 5+3+3 (rest pause)
Front double cable curls
15kg x 12, 10, 10 (little cheat)
reverse grip cable straight bar curl
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
