:lol:Quote:
Originally Posted by IBdmfkr
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Thursday 16th March 2006
Back; Shoulders; Biceps
8 p.m.
general warm-up: recumbant bike: 5 minutes
Back:
Deadlifts:
2 sets: bare bar: 10 reps each set: warm-up
Set 1: 135 lbs: 8 reps [raw: warm-up]
Set 2: 225 lbs: 5 reps [raw: warm-up]
Set 3: 315 lbs: 5 reps [raw: warm-up]
Set 4: 500 lbs: 3 reps [work-set: straps + belt; Personal Best]
Set 5: 500 lbs: 3 reps [work-set: straps + belt; Repeat Personal Best]
I borrowed a cam and got 3 blurry pics from this session.. of me pulling this 500 lbs. I'll be sure to post them as soon as i get the software to upload 'em. :(
Low-Pulley Row:
Used the 'V-handle' here. No prior warm-up...
Set 1: 200 lbs: 8 reps [raw: warm-up]
Set 2: 225 lbs: 8 reps [work-set: w/ straps]
Set 3: 225 lbs: 6 reps [work-set: w/ straps]
Wide-grip Lat-Machine Pulldown:
Set 1: 145 lbs: 10 reps
Set 2: 200 lbs: 4 reps; 145 lbs: 4 reps
Set 3: 200 lbs: 4 reps; 145 lbs: 6 reps
Hands-free Shrugs:
Done on the york squat machine...
Set 1: 180 lbs: 20 reps
Set 2: 360 lbs: 15 reps
Set 3: 360 lbs: 12 reps
Shoulders:
2 sets: 40 lb dumbbells: 8 reps each set: warm-up
Set 1: 100 lb dumbbells: 4 assisted reps
Set 2: 80 lb dumbbells: 6 reps [unassisted]
Set 3: 80 lb dumbbells: 5 reps [unassisted]
Set 4: 80 lb dumbbells: 4 reps [unassisted]
Biceps:
Seated Dumbbell Curl:
3 sets: 50 lb dumbbells: 6 reps each set
One-arm Dumbbell preacher curls:
3 sets: 30 lb dumbbell: 10 reps; 8 reps; 8 reps
AWESOME SESSION
~Nark