Last paper today. at 9 bloody am. Was intending to pull after the paper, but was awoken this morning at 6am by a headache. Yeah, not WITH a headache, BY THE FRICKING HEADACHE. hate that shit. shall rest one day and pull tomorrow. By rest i mean curl. haha.
Face Pulls
30*3*12
Great for warming up shoulder girdle and shoulder prehab. Learnt the hard way, after SNAPPING MY SHIT UP and getting three shoulder subluxations.
Pinwheel curls
20*5*8
Superset with:
Narrow grip bench
76*8
86*8
96*6
101*4
106*3
Decided to add some tricep work in, cause simply curling feels retarded to me.
Incline Bicep Curls
12*3*15
Barbell Curls
26*16
31*16
36*14
41*12
Superset with:
Overhead Barbell tri ext
26*20
31*18
36*16
41*16
Dropped the bar after the curls to change the grip and immediately did the tricep extensions.
Delt Circuit - 3 sets with 10kg
Rear delt raise 16reps
Delt raise 16 reps
Dumbbell press 20 reps
These burnt. but they weren't enough.
Isolation curls
10*3*12
Rear delt machine dropset(all sets AMRAP)
(50, 40, 30)
(40, 30, 20)
(30, 20, 10)
Superset with:
Rope pull machine
35m*3 sets
Yeah, i know i said i didn't like the rear delt machine, but since i already did dumbbell rear delt raises in this workout and i felt i hadn't gotten sufficient volume...
Delt raises(30 second rest between sets)
6*12
8*12
10*12
12*12
14*12
Was tip-toeing to get the weight up on the last set haha.
Yeah, wtf was i thinking. Well, 1)my term just ended, i can do WHATEVER THE FK I WANNA DO. 2)Emphasis was on biceps, a body part that, believe it or not, i haven't trained specifically for the longest time ever. Secondary emphasis was on delts. I haven't exactly been neglecting delts, but i'm not exactly gifted with the clavicles of bill kazmaier either. So i have to work my delts extra hard, and recently i haven't been doing that.
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