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Old 11-20-2009, 11:25 PM   #20
moore_716
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tonights workout Back and Bi's

Pull Ups- All sets are with body weight 15x1, 8x1, 6x1 the last 2 sets are with a full extension and a 2 count before pulling back up

St. Arm lat pulldowns- 165x10x1,170x10x1,178x10x1
I superset these with single arm cable rows-178x10x1,190x10x1,198x10x1


Close grip lat pulldowns (first time trying these tonight and I like them)
130x8x1, 170x7x1, 190x5x5

Biceps
alt. Db curls 35'sx10x1 warm up's
DB hammer curls 50'sx5x5
1 arm concentration curl drop sets-50xF,45xF,40xF I do 1 arm all 3 sets to failure then switch to the other and do the same. I did this 2X

AB's
Rope pulldown machine crunches 178xFx3
decline crunches BWxFX3
Reverse crunches BWxFx3

Cardio
32 min. on the treadmill 17.5 deg. incline 4.5 mph

I felt pretty good tonight and my muscles seem very tight and full. To bad my left arm is really holding me back on curls.

Last edited by moore_716; 11-20-2009 at 11:29 PM.
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