Tuesday September 17 2024
@ugfreak
Current weight 221.4
I've made some strong advancements with bicep strength wide grip Cable Curls went up from last week which was 150lbs for 10 or 12 reps today I hit 170lbs 2x10
Coach has me dialing it back as far as volume goes, he didn't say I had to back off weight wise just less volume overall.
From here on out till coach which it up its 1 warm up set of 15 and 2 working sets of 10-12 reps.
Arnold Rows
1x15@125lbs
1x12@170lbs
1x12@235lbs
Cable Low Row
1x15@180lbs
2x12@200lbs
Lat Pull-Down
1x15@170lbs
2x10@200lbs
Rear Delt Machine
1x15@160lbs
1x12@165lbs
1x12@170lbs
One Arm Cable Pull-Down
1x15@40lbs
1x12@50lbs
1x12@60lbs
Bicep Cable Curl ( wide grip bar )
1x15@150lbs
2X10@170lbs
Bicep Cable Curl ( close grip bar )
1x15@100lbs
2x10@120lbs
One Arm Cable Curl
1x15@50lbs
2x10@60lbs
Reverse Cable Wrist Curls
1x15@70lbs
1x12@80lbs
1x10@90lbs
Cable Wrist Curls
1x15@50lbs
2X10@60lbs
Wrist flexion
1x15@25lbs
2x10@30lbs