Back and bi's at the public gym
Warm up with dead lifts
455x1 ( rich you are a beast, this was all I had in me)
Lat pull downs palms facing away
210x7 versa grip( gripping tight kills my fore arm tendinitis )
195x6 versa grip
180x5 versa grip. Stopped when form started breaking down
150x10. These are Awsome. Love the stretch and feel in the Lats doing these
Dumbbell curl each arm
25x12,15,15 rotating .
30x20 rest pause for the last 5 reps
Arms looked freaking huge after this session. I bet theh were pushing 17.5" while pumped .
Very happy with today . All weights will more then likely stay as is next session and build reps .
Rack pulls will stay but will stick with same weights minus the 455. That was to much like a max pull so don't want to over do that one.
Will go for 425 x 3 next time and do RPT style from there.