3-14-11 PM: Biceps/Forearms
EZ Bar curls: 3 narrow, 3 wide (layed out 3 ez bars, each one heavier. did 15 reps, then grabbed heavier ezbar, did 15, grabbed heavier, did last 15 rest-pause style. Did all 3 narrow, then did all 3 wide. Rested, repeat once)
Incline DB Curls: 1 triple drop
Standing hammer curls: 3 x 8-10
Fuckin SMASHED biceps! Such a good pump. Had done sets like this before for shoulders, but never for bi's. Killer pump and really hit the deep fibers. Loved the workout
3-17-2011: Shoulders/Triceps
SHOULDERS
Side delt machine (Haven't had this piece to use in over 4 years): 5 x 10-12
DB Shoulder press (seated): 3 x 10-6
1 Arm DB Lateral raise: 3 x 12
DB Front Raise: 3 x 10
Rope face pulls: 4 x 12
DB incline rear delts: 2 x 10
Side delt machine: 2 x 8 + 6 (HRT style)
Never tried HRt before, figured i'd tack on 2 sets to see and its fantastic! Loved the pump and intensity it brought.
TRICEPS
*Rope pushdowns (bring rope apart at bottom)
*Rope pushdowns (like a close grip)
*Overhead rope extensions
*Cambered bar pushdowns
*Rev grip Pushdowns
*** All 5 exercises done as 1 giant set. 20 reps each. Completed 3 times***
Overhead DB Extensions: 1 x 50 (30 normal, 10 super slow negative with explosive postitive, 10 partials)
VBar pushdowns: 1 triple drop set, 10 reps each drop
Dip machine: 3 x 12
One of the top tricep workouts ive ever had, EVER!! There was just sooo much blood i couldn't even flex the muscle afterwards. Brutal