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Old 04-19-2013, 03:48 PM   #636
CLEEPER
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Join Date: Jul 2011
Location: Louisiana
Posts: 1,321
Training Exp: 2-3
Training Type: Classic
Fav Exercise: Behind the neck press
Fav Supp: Fusion 7 Protien
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CLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beastCLEEPER is a lifting beast
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Back and bi's at the public gym

Warm up with dead lifts
185x10
225x 5
315x3
Rack pulls
405x3
455x1 ( rich you are a beast, this was all I had in me)
425x2

Pendlay rows
185x8
205x5
RPT
255x8+1
235x8 same
225x9+1

Lat pull downs palms facing away
180x8raw
195x6 raw
210x7 versa grip( gripping tight kills my fore arm tendinitis )
195x6 versa grip
180x5 versa grip. Stopped when form started breaking down

Dumbbell row
150x11+1
150x10. These are Awsome. Love the stretch and feel in the Lats doing these

Dumbbell curl each arm
25x12,15,15 rotating .

Cable curl
40x12
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.
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