[Narkissos]

Friday 4th January 2008

7:25 p.m.

Back; Biceps

General warm-up: Standing 45-degree Cable Row: Using and under-hand, inside-shoulder-width, grip

Set 1: 4 plates: 15 reps
Set 2: 6 plates: 15 reps
Set 3: 8 plates: 12 reps
Set 4: 10 plates: 5 reps; 8 plates: 5 reps [drop-set]


Machine Shrug:

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 15 reps
Set 3: 8 plates: 12 reps

Chins: bodyweight as sole resistance

3 sets: 6 reps ea. set

Bent-over Barbell Rows:**on a 6" block

3 sets: 135 lbs: 10 reps ea. set

**These were done on a 6" Platform..The bar was lowered to my instep on each rep. This facilitated a much-increased Range of Motion.

Low-Pulley Row:

Set 1: 6 plates: 15 reps
Set 2: 8 plates: 10 reps
Set 3: 10 plates: 10 reps

Wide-grip Pulldown:

Set 1: 8 plates: 10 reps
Set 2: 10 plates: 10 reps
Set 3: 10 plates: 10 reps

One-arm Dumbbell Preacher Curl:

Set 1: 20 lb dumbbell: 10 reps ea.
Set 2: 25 lb dumbbell: 10 reps ea.
Set 3: 25 lb dumbbell: 10 reps ea.

Concentration Curls:**

3 sets: 15 lb dumbbell: 10 reps ea. set

**For some reason i'm very weak tru-out the middle-upper range of this exercise.. I had to self-spot from very early on. I'm not sure how to account for this... but i do believe it's always been so


This session could've been way better. The client i train with is definitely holding me back here