
01-09-2008
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Owner | Administrator
Points: 12,360,232, Level: 100 |
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Join Date: Feb 2007
Location: Barbados
Posts: 48,182
Real Name: Corey
Rep Power: 716
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Friday 4th January 2008: Back & Biceps
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
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