28th January 2019
session 1: Back + Biceps
reverse grip pullups / pulldowns:
5+x partials / 76,5kg x 5 –> 50kg x 7+5
5+x partials / 76,5kg x 4 –> 50kg x 6+4
Rope pullovers:
57,5kg 3 sets of 10 (rest/pause)
Smith machine rows
120kg x 10, 10, 10
Gradually getting stronger here. Feels great
dumbell rows one arm
50kg x 8, 7, 6
Lying incline dumbbell rows
25kg, 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)
reverse straight bar cable
33kg 3 sets of 10
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
100 reps of cable crunch 27,5kg
