Tuesday
Back and " light" Tris
Warm-up
50 Hyper-extensions
50 Hanging Leg raises
45 min treadmill
Am Compounds............Back
Stiff arm pulldowns Feeder''s-----85x40 140x40 170x40 Working set 370x11
One arm bent over rows-Feeders-----165x25 195x25 200X25 Working set
Brought the duct tape again, no one bitched the last time. 220x8
Rack pulls/Shin high, Feeders-----------295x25 375x25 475x25 Working set 635x12
Assisted pull ups--------3 sets wide grip 3 narrow grip
DB shrugs----------------3 sec contraction 145x25 175x25 200x14
DC stretch (hang like a monkey)
AM Triceps
Compounds
Warm-up
Triceps pull/pushdowns
Close grip bench Feeders-----135x40 295x25 385x25 Working set 470x8
Skulls W/Ez curl-- Feeders-------50x25 95x25 115x25 Working set 150x9
Back PM Pump
Warm-up
50 Crunches
50 Hyper-extensions
Giant set:
Chest assisted T-bar rows-----------------180x25 180x25 180x25
Single arm pullback machine-------------80x50 80x50 80x50
Assisted Pull-ups-----------------------------3 sets wide grip.3 sets narrow grip.
Underhand lat pulldown---------------------145x25 145x25 145x25
DC Stretch.
Tri's Pm pump
Super set.
Tricep Pulldowns/pushdowns V-Bar-----------50x25 75x25 135x25.
Behind the back/seated Rope extensions from the bottom pulley----60x25 70x25 80x25
Across body side tricep pulldowns---------35x25 35x25 35x25
Weighed an empty n dry 281# this morning
Fasted BG 84
BP 128/67
RHR 60-- Pretty damn good wind... I had to check it twice to be sure.
12 point pinch I like to have done on Monday to keep things "accurate"
So YES I have OCD!
Had the pinch done today... 9.1% Bf on just maintenance kcals.
Not even "starving"
