Originally Posted by
dlklift
Day 7 Back & arms
Woke up with the worst glute DOMs today! Seeing as I put a massive emphasis on squeezing my quads at the top of every exercise yesterday I’m a bit miffed I feel it in my glutes today. This happens a lot. Anyone got any tips on how to try and grow me some quads? (I suppose I should count myself lucky that I’m glute dominant but need the big legs to go with a bum...)
Straight arm pulldown
23kg x 12
29kg x 10
31.5kg x 9 (surprised myself with this so decided to do another set at a heavier weight)
35kg x 4 (PB!!! Not many reps but a PB! I like to get over 6 at least usually)
Wide grip lat pulldown with a pause at the bottom
30kg x 12
35kg x 9
40kg x 7
Underhand lat pulldown
35kg x 11
40kg x 9
45kg x 6 (PB!!!)
Close-grip seated cable row
30kg x 12
35kg x 10
40kg x 8
Preacher curls
14kg x 10
16.5kg x 9
16.5kg x 9
Tricep extension supersetted with
17kg x 12
17kg x 12
19.5kg x 11
Cable bicep curls
17kg x 12
17kg x 11
23kg x 9
Arm extension
25kg x 12 each arm
30kg x 10 each arm
32.5kg x 8 each arm
Good bicep pump after that! Wish I could train upper everyday but unfortunately being a bikini girl means leg day 3x a week
No sides still from the var unless the few spots on my back are from that?
Clen has worn off quite a bit now so I’m gonna up my dose of that tomorrow. Currently on 0.04mg daily (on day 8 of my loading cycle)
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