My back/triceps-day…
Date: March 2nd 2008
Time: 9:30am to 11:00am (MET, 90 minutes)
Location: Gym of the local prison
Seated Cable-Rows (Wide Neutral Grip)
120kg (264lbs) 20 reps (Warm-Up)
265kg (583lbs) 12 reps
265kg (583lbs) 10 reps
265kg (583lbs) 8 reps
Lat-Pulldowns (Reduction-Sets)
100/80/60kg (220/176/132lbs) 30 reps (10 per weight)
90/70/50kg (198/154/110lbs) 30 reps (10 per weight)
80/60/40kg (176/132/88lbs) 30 reps (10 per weight)
Reverse-Grip Lat-Pulldowns
80kg (176lbs) 10 reps
80kg (176lbs) 9 reps
80kg (176lbs) 8 reps
V-Grip Lat-Pulldowns (Reduction-Set)
60/50/40kg (132/110/88lbs) 36 reps (12 per weight)
Close-Grip Bench-Press (EZ-Bar, Warm-Up)
17.5kg (38.5lbs) 20 reps
27.5kg (60.5lbs) 20 reps
37.5kg (82.5lbs) 20 reps
47.5kg (104.5lbs) 20 reps
57.5kg (126.5lbs) 20 reps
Triceps-Pushdowns
120kg (264lbs) 25 reps
125kg (275lbs) 15 reps
130kg (286lbs) 10 reps
Reverse-Grip Triceps-Pushdowns (Reduction-Sets)
60/50/40kg (132/110/88lbs) 35 reps (15, 10, 10)
50/40/30lg (110/88/66lbs) 50 reps (20, 15, 15)
40/30/20kg (88/66/44lbs) 65 reps (25, 20, 20)
