17th January 2019
I only trained once today. Then went to sleep way earlier than normal. Stayed in bed for 14 hours…
Here´s the workout:
Back + Biceps:
reverse grip pullups / pulldowns:
5+x partials / 76,5kg x 4 –> 50kg x 10
5+x partials / 76,5kg x –> 50kg x 7+3
Rope pullovers:
57,5kg 3 sets of 10 (rest/pause)
Smith machine rows
101kg x 10, 10, 10 little momentum to get 10 here, up one kg from last time! 🙂
dumbell rows one arm
50kg x 9, 7, 6
Lying incline dumbbell rows
21kg, 3 sets of 10
behind the neck pulldowns
62,5kg 3 sets of 10 (little cheating)
Seated incline dumbbell curls
15kg x 3 sets of 10 (rest pause)
almost lying flat here. Stretch is maximal
Alternate dumbbell
21kg x 3+3+3 (rest pause)
Front double cable curls
15,5kg x 10, 10, 10 (little cheat)
Rope hammers
28kg 3 sets of 12
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
100 reps of cable crunch 27,5kg
