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

C1) Lat Pulldowns

D1) Rope Straight Arm Lat Pulldowns
*I used two rope attachments for these.*

E1) Barbell Curls

F1) Preacher Curl Machine

G1) Seated Calves
*For each set I did 10 reps, 10 partials out of the bottom, and a 10 second hold at the top.*