BigNick85’s BodyBlog

dumbell curls

50×10

60×8

70×5

65×7

50×10

closegrip

135×10

205×10

225×10

275×8

275×8

straitbar curls

95×12

115×10

135×10

135×10

115×10

1 arm pushdowns

70×15

85×12

100×10

115×8

100×10

hammer curls

50×12

60×10

65×8

55×10

45×15

reverse pull downs

180×12

190×12

200×10

200×10

190×12

cable curls

5 sets 200 lbs 10 reps

rope push downs

115×15

130×10

145×10

150×8

150×8

did back after shoulders, then did legs, then chest amd traps and im taking today (sunday) off

Military press

135×10

205×10

225×10

245×8

275×4

front dumbell raises

45×12

50×10

55×10

60×8

50×10

Machine taterals

160×12

180×12

190×10

190×10

190×10

side cable pull(for rear delts)

70×15

85×14

100×11

115×8

100×10

shrugs

315×30

365×22

405×18

455×15

315×30 from the back

then did some forearms

today I did arms. 

To save time and space, i’m not going to give every detail.  (due to the high volume of this workout).

Biceps:

Dumbell curls

Straitbar curls

Preacher cable

Hammer curls

closegrip bench

v-bar pushdowns

1 arm push

pull downs

scull crushers

flat bench

135×10

 225×10

 275×10

 315×8

 365×4

  275×10 slow negatives

incline

 135×10

225×10

 245×9

 275×5

 295×2

Flat dumbell

90×12

100×12

110×10

120×10

110×10

cable fly

70×12

85×11

90×10

105×10

120×8 

went to the gym and did shrugs b/c I was bored (went light)
225×30

315×30

365×20

385×18

385×18

warmed up legs with single leg extensions

Squats

135×10

225×10

315×10

365×8

405×6

315×15

Leg press (to hard to convert into lbs b/c don’t know how much the sled weighs)
10 platesx15

12 plates x12

14 plates x10

16 plates x10

18 plates x 8

Single leg curls

40×15

65×12

75×10

90×8

90×8

calves

295×15

315×15

335×12

335×12

315×15

Leg extesions

5 sets of 255 lbs 10 reps

lat pulls

210×10

225×10

240×10

255×8

270×6

Barbell rows

135×10

225×10

275×10

315×8

245×10

1 One arm dumbbell row

110×10

120×10

130×8

110×10

85×8 slow reps

close grip pull downs

180×12

210×10

225×8

225×8

210×10

Shoulders went well

Military press

135×10

205×10

225×10

255×7

275×3

front dumbell raises

45×12

50×10

55×10

60×8

50×10

Side lateral raises (Machine)

160×12

180×12

190×10

190×10

190×10

Rear cable pulls

70×15

85×14

100×11

115×8

85×12

Did forearms after shoulders. Supersets os dumbell forearm curls from side and from back

75×20 and 30×40

85×20 and 30×40

90×15 and 30×35

80×20 and 30×30

80×20 and 30×30

Leaving soon for the gym to go do Back. Will update tommorow on how the workout went!