Thursday, November 11, 2010
11/10

Shoulder and bicep workout:

Last single out workout before the deload. Happy with the results but looking forward to the higher reps coming up. I think from the heavy deads and squats, the low back has been tight along with other aches and tweaks. It happens though. Solid agains to finish this round up.

Stand bar press: 3 warms, 140/5 160/3 170/1 180/1,1
Side lateral: 2 warms, 45/8,7 drop set
Upright row cable: 2 warms, 75/10,9
Barbell curl: 2 warms, 115/6 125/6 130/6
Hammer curl ss
with 1 arm cable: 3x

25 min cardio


11/11

Rest day from the weights
Weigh in 162.5
Cardio 30 mins