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Old 02-04-2009, 01:21 AM
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HardCory HardCory is offline
HardCory is working towards a lean 200
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Join Date: Nov 2008
Location: Reno, NV
Posts: 5,162
Default Feb. 3

Mass Tricep Superset: All sets done one after another until failure

Behind the Back Machine Dips: 160lbs/120lbs, 140lbs/100lbs, 140lbs/100lbs

High Cable Tricep Extension: 110lbs, 110lbs, 100lbs

Reverse Cable Pushdowns: 110lbs, 110lbs, 100lbs

Rope Pulldowns: 50lbs/30lbs, 40lbs/20lbs, 40lbs/20lbs
Incline Spider Curls 4XFailure: 20lbs, 20lbs, 30lbs, 40lbs

supersetted w/

Incline Dumbbell Curls: 20lbs, 20lbs, 25lbs, 25lbs

Standing Cable Concentration Curls: 25lbs (15), 30lbs (15), 40lbs (12), 50lbs (10)

Barbell Curls 3XFailure: 80lbs

Supersetted w/

Static High Pulley Cable Holds: 100lbs, 120lbs, 120lbs

Weighted Leg overs 3X20: 3lb ankle weights

Hanging Leg Raises: 3X10 BW

Crunch: 3X10

Triceps were dead after that superset, biceps got hit really hard today as well, there were many lifts in here that I hadn't done before so I was playing with the weight. My bi's were pumped full of blood so I took the opportunity to finish that workout off w/ some fascial stretching, got some good painful stretching in.
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