28 Aug
Weight upon waking 151.4lbs
Yesterdays macros - 367/241/140, 3894 cals.
Traps and forearms day today.
Seated DB shrugs w/ cable static hold
- 50's*10 + 90lbs for 43secs, 50's*10 + 100lbs for 33secs, 50's*9 + 100lbs for 32secs
Smith machine behind back shrugs
- 165*12, 176*9, 198*6, 215*4 (Definately increasing the weight again next week, really suprised myself today with these)
Bent over laterals
- 22's*10, 25's*8, 27.5*7 first set really took it out of me
Reverse curls w/ Db hammer curls
- 50*9 and 22's*11, 40*10 and 22's*9, 40*10 and 20's*8, 35*11 and 15's*12
(huge increase from last week. Im starting to really like this superset)
BB wrist curls
- 50*13, 50*11, 40*12
Static holds
- 110 for 47.5 seconds.
my fingers are slipping off the bars before my forearms give out, might try using a BB rather than Db's next time.
Really enjoyed this workout, but need to look at my rear delts more, may incorporate a machine exercise for them when i change up my workouts in a couple of weeks.
__________________
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls."
Greg Simmons (Gregsimo)
Last edited by Gregsimo; 08-27-2009 at 10:12 PM.
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