| Back/biceps day
chins ( warmup ) 1X16
bent bb rows 4x10 135 lbs to 225lbs
lat pull down 3x12 110 to 180lbs
1 arm dumbell rows 3x10 50 to 80lbs
deadlifts 3x10 135 to 305lbs
bb curls 4x10 50 to 125 lbs
standing alt db curls 3x10 35 to 45 lbs
21's 100 lbs ( killer.....was using body english at the end )
feeling great....gotta go to work now and bust my ass all day....!@#$% |