Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.
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This particular Monday I got in some back and bicep training at the rec. Nothing overly crazy, just some solid work. A really good back and lat pump, and finally some good quality bicep work to have some fun.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Single Arm Seated Cable Rows
4x10 per arm
B1) Low Row Machine
4x8
C1) Lat Pulldowns
2x15
2x12
D1) Rope Straight Arm Lat Pulldowns
3x15
*I used two rope attachments for these.*
E1) Barbell Curls
4x10
F1) Preacher Curl Machine
3x12
G1) Seated Calves
4x10+10+10
*For each set I did 10 reps, 10 partials out of the bottom, and a 10 second hold at the top.*