10-11-09 - 0600 - Back, Biceps, Forearms
Pull ups
BWx10
BWx10
Close Grip Pulldowns
15platesx6
16platesx5
Bent over rows
100×5
100×5
EZ bar curls
65×5
65×6
Cross body hammer curls
22.5×6
22.5×6
Reverse barbell curls
20×12
20×12
Note - I haven’t done pullups in a while, so i decided to add them in again every other week just to keep my usable strength up. I should be able to lift my bodyweight a few times at least! I managed 10 reps the first time, will definately work on getting stronger with that one. I was looking forward to punishing my back with bent over rows, and subsequently increased the weight by 5 kg from last time, moving me up to 100kg. Seriously one of my strongest back lifts besides from the deadlift. Overall i finished with a deep burn in my biceps from the heavy hammer curls, and some cardio for 15 minutes just for the extra GH fat burning effect - and to retain good cardiovascular health!
