Back
Superset machine lat pulldowns with upper pulley V bar pulldowns to chest
Sets.....170x10,190x10,210x10/80x10,90x10,90x10
Bent over barbell rows
Sets....120x12,140x11,150x10
Decline dumbbell pullovers
Sets....40x12,40x10,40x9
Shoulder width chins with assist, last set stip set
Sets....50x12,40x12,..really went for "feel" here
One arm dumbbell rows
sets....70x10,85x8
Hypers....3 sets with 25 lb. plate
Shoulders
Cable side laterals(30 sec. contraction)
Sets....45x12,55x12,65x10
Seated front neutral grip dumbbell raises
Sets...30x10,35x7,35x7
Bent over rear laterals
Sets...45x15,45x15,45x15
Dumbbell shrugs
Sets....85x15,90x15,100x12
Good workout today, back felt good and burnt, as well as shoulders. Ready for the recovery drink. May go up and do some cardio tonight before they close, not sure yet. Contest prep gets tough from here on in.
United StatesSuperset machine lat pulldowns with upper pulley V bar pulldowns to chest
Sets.....170x10,190x10,210x10/80x10,90x10,90x10
Bent over barbell rows
Sets....120x12,140x11,150x10
Decline dumbbell pullovers
Sets....40x12,40x10,40x9
Shoulder width chins with assist, last set stip set
Sets....50x12,40x12,..really went for "feel" here
One arm dumbbell rows
sets....70x10,85x8
Hypers....3 sets with 25 lb. plate
Shoulders
Cable side laterals(30 sec. contraction)
Sets....45x12,55x12,65x10
Seated front neutral grip dumbbell raises
Sets...30x10,35x7,35x7
Bent over rear laterals
Sets...45x15,45x15,45x15
Dumbbell shrugs
Sets....85x15,90x15,100x12
Good workout today, back felt good and burnt, as well as shoulders. Ready for the recovery drink. May go up and do some cardio tonight before they close, not sure yet. Contest prep gets tough from here on in.