Hit the gym for some back & tris on Monday. I was pressed for time, so supersets for everything. The workout was ok, but I had trouble catching my breath...I've been sick with cold and bad congestion.
Wide grip lat pulldowns ss w/ tri pressdowns
lat pulldowns
150 x 8
160 x 8
170 x 6
tri press
60 x 12
70 x 12
80 x 10
Seated cable rows ss w/ overhead cable ext
seated rows
100 x 10
110 x 10
120 x 8
cable ext
70 x 12
80 x 10
90 x 8
Straight arm pressdowns ss w/ close grip bench
arm pressdowns
40 x 15
50 x 10
60 x 6
close grip bench
95 x 8 x 2
105 x 6
Supine rows ss w/ bw dips
rows
20, 15, 17
dips
15 x 3
Ab rope crunch
130 x 25 x 2
Incline crunch
50 x 3
Floor wipers
20 x 2
Tuesday's workout bis.
Hammer rope curls
100 x 12
120 x 10
110 x 10
130 x 7
Alt DB curls
25's x 10
30's x 10
35's x 6
35's x 6
High cable curl (sm bar)
80 x 12
90 x 10
110 x 7
100 x 8
EZ bar curls
40 x 12
50 x 10
60 x 7
60 x 6
DB wrist curls
20's x 15 x 2
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