13th February 2019
Back + biceps
close neutral grip pullups / pulldowns:
5+x partials / 76,5 x 5 strip to 49,5 x 11
5+x partials / 76,5 x 4 –> 49,5 x 8
switching up grip for a different stimulus. I´m pulling this one right under my sternum where the abs start…
Rope pullovers:
58kg 3 sets of 10 (rest/pause)
Smith machine rows
3 plates per side x 10, 10, 10
dumbell rows one arm
50kg x 11, 8, 7
I´ll try for 55 next time.
Lying incline dumbbell rows
25kg, 3 sets of 10
behind the head pulldowns
65,5 – 3 sets of 10+
loaded hanging DC stretch immediately after!
Giant set x 3:
Seated incline dumbbell curls – 15,5kg x 10 (rest pause)
Front double cable curls 15,5kg x 10 (little cheat)
EZ bar cable – 27,5 x 10
reverse EZ bar cable – 27,5 x 10
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
100 reps cable crunch 27,5kg.
