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Unread 11-21-2012, 08:49 PM   #1677
Firehound105
Registered User
 
Join Date: Nov 2012
Posts: 12
Wednesday's workout biceps and back. Last set is always done immediately after the second last set with no rest. Started out really pumped and got lazy at the end of the workout =/

BICEPS
One arm preacher curl
20 lbs 13 reps
25 lbs 12 reps
30 lbs 11 reps
35 lbs 8 reps
17.5 lbs 8 reps

Single arm Elevated bicep curl
40 lbs 12 reps
50 lbs 11 reps
60 lbs 9 reps
70 lbs 8 reps
35 lbs 8 reps

Outside grip Seated bicep curl (single arm)
25 lbs 12 reps
30 lbs 12 reps
35 lbs 10 repss
40 lbs 10 reps
45 lbs 8 reps
25 lbs 8 reps

Inside grip barbell curl
75 lbs 12 reps
85 lbs 12 reps
95 lbs 7 reps (got really tired here)
55 lbs 8 reps

BACK
Vertical Row
105lbs 14 reps
120 lbs 12 reps
135 lbs 12 reps
150 lbs 10 reps
165 lbs 9 reps
90 lbs 8 reps

High Row
50 lbs (each arm) 12 reps
60 lbs 12 reps
70 lbs 9 reps
80 lbs 7 reps (Was really heavy >_<)
40 lbs 8 reps

Lat Pulldown (was really tired at this point and kind of just did it to get it done)
90 lbs 12 reps
105 lbs 10 reps
120 lbs 8 reps
75 lbs 8 reps

Cooldown: Jogging
1 Min @ 6 mph
6 mins @ 9mph
1 min @ 6 mph
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