Today was back and second bicep workout. It went well, got in early trying to get out early, so I can leave work early tonight. I have to do days tomorrow (start at 5:45am), which means a very quick turnaround. Going to be tough. Annual plant shutdown, but maintenance has to work. I have alot of wiring projects they expect done in 5 days!! LOL...they always schedule tons of stuff, but can never get it all done!

Anyway, the back workout was pretty good...here is how it went....

Back

Wide grip chins(second number is weight if I used an assist...tried to do a couple drop sets)
Sets....8,(9,90x9),(5,80x5)

Hammer Iso front lat pulldown
Sets...90x12,140x10,160x7,160x6

Shoulder width chins(palms facing each other)
Sets....5,5,5 (very slow descent)

Close grip underhand lat pulldowns
Sets....100x10,120x10,140x10

Hammer Iso lat low row
Sets....90x14,140x12,160x10,170x10

Low pulley cable rows
Sets....120x12,120x12

Hypers
Sets...BWx12,BW+25x10,BW+25x10


Biceps

Preacher curl machine using hammer grip
Sets....(80x10,50x10,20x20),(80x8,40x10)

Preacher bench reverse curls(not machine, pronated grip)
Sets....45x6,45x6,45x6

Not a bad day, was a bit rushed as mentioned so I may have pushed things too fast, felt like there was still plenty left in the tank so to speak, but sometimes this works out to be a good thing. We do need "light" days and rest.

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