1/28/2014 Upper back/ Bi training

1/28/2014
Training Log
Warm up walk 3mph 10 min level 10 grade uphill
Full body stretch


Upper Back:

Lat Pull downs:
Half Stack 10x10
Dumbell rows:
80lb        1x10
90lb        1x10
100lb      1x10
140lb      5x5

Cable pull overs:
Half stack 4x10

Bent Over Barbell rows:
145lb     4x6-8 (focus contraction)

Heavy Controlled shrugs:
145lb      1x10
225lb      1x10
315lb      1x10
405lb      5x5 (full focused control to the top)

Reverse Grip Lat Pull down:
Half stack 4x10

Bi work:

Barbell Curls:
45lb       4x10 (warm up the mucsle)

Dumbell Curls:
25lb       3x10
35lb       3x10

Hammer Dumbell Curls:
40lb       4x10-12

Cable Curls:
Half stack 4x10

Core Work:

Declined oblique twists:
To failure 5 sets