Allright… I woke up this morning and had lost 4 pounds (263,8 –> 259,8). Sent pictures to Matt and was instructed to only train once today.
Here´s what I did:
24th January 2019
Back + Biceps
reverse grip pullups / pulldowns:
5+x partials / 76,5kg x 4 –> 50kg x 11
5+x partials / 76,5kg x 4 –> 50kg x 8+3
Rope pullovers:
57,5kg 3 sets of 10 (rest/pause)
Smith machine rows
110kg x 10, 10, 10
Gradually getting stronger here. Feels great
dumbell rows one arm
50kg x 9, 7, 6
Lying incline dumbbell rows
21kg, 3 sets of 10
Rack Deads
5 plates + 0,5kg, 5 x 5
Seated incline dumbbell curls
15,5kg x 3 sets of 10 (rest pause)
Alternate dumbbell
21kg x 4+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
