Looks good Arbite! Keep it up!
Warm up Curls- cold weather here demands some additional warm up.
All sets of curls usually break down into sets of 10-15 reps each of the 3 types traditional, hammer or side
55x15 x 10 x 15 3 sets mostly hammer due to weight
W Bar= a variation of the EZ bar, here I decided to alternate between wide and close grip as noted below. Bar weighs about 15-20lbs but counted it as 15 as included with below weights.
35lbs 20 close grip/12 wide
65lbs 15 close/12 wide
85 15 wide/5 close
At this point decided to separate into sets wide and close instead of one big one.
Burn out sets at 65lbs
Rope Pull Downs
100x20 x 25 2 sets
120x22 x 20 x15 3 sets
Skull Crushers with W bar
65lbs 3 sets of 8
Dips 4 sets of body weight for 10 reps
Today was Back
Attempted 405 with no joy, just wasn't my day. Decided to work 365 for sets.
3 more sets of 3 and one set for 1 rep. Last rep felt off and decided to cut it there before form went bad.
Close grip Lat Pull Down
180 3 sets of 10
Dumbell Row face down on bench-Bench at 45 degree angle, dumbells rowed up to hip level
30lb dumbells 2 sets for 8,10
40lbs dumbells 2 sets for 10
1 set at body weight for 10 reps
3 sets with 20lbs bar 10 reps each
Next week I am backing down the weight on deadlift and working on my base more, working sets of 315/365 trying to get 5-6 reps a set.