Much better day, got a good nights sleep last night, was ready to go today. Did Tri's, bi's and forearms. Really hit them pretty well I thought, had a nice pump in both tri's and bi's, hard to distinguish today which was better. Went back to an old "friend" of mine in tricep workout, decline ez bar extensions. Used to do these all the time, they are very tough. Being on the decline, the first part of the movement goes ok, the middle part really stresses the tri's and is very difficult, pretty much killed them after doing rack extensions heavy first. Biceps were equally trashed, felt great today.

Upper cable pressdowns(always start with these for warmup)
Sets.....150x15,170x15,170x15,170x15

Power rack extensions
Sets....85x11,95x7,100x4,100x4

Decline barbell extensions(trying to stress heavy here)
Sets....90x5,90x4,90x4

Decline dumbbell extensions
Sets....30x10,35x5(tri's were getting trashed by now!)

Reverse pressdowns
Sets.....100x10,110x10,110x10


Warmed up biceps with ascending sets of 25,20,10..that was work in itself, and gave a nice pump to begin with.

Standing ez bar curls
Sets....100x6,110x5,110x5,(110x4,80x4)

Preacher curls(ez bar close grip)
Sets....90x6,90x5,90x5

Cable 21's
Sets...90,100

Machine curls(hammer grip)
Sets....70x8,70x6,70x6

Reverse cable curls
Sets....100x8,100x8

---

Comments