23/8/13 ALL KINDS OF GAINS

Face pulls
Worked up to 40*10

Incline bench
106*7*3, last set 4 reps
86*1*12
Superset with:
Wide grip lat pulls
75*7*8
BOOYAKASHA NIGGAZ. Even the last rep of the last set went up fast. yay starting to like incline bench HAHA. 

Yates rows
76*5*10
Superset with:
Paused dips (3 seconds at bottom)
BW*5*12

Overhead cable tri ext
30*5*10
Superset with:
Machine rows
60*5*12

Single side tri ext
10*5*10
Superset with:
Single side lat pulls
(20, 25, 30, 25, 20)*10

Rear delt cable crossover
5*5*12
Superset with:
Low attachment upper pec cable flyes
7.5*5*12
"GASP what's this? cable flyes?! You're becoming a douche!!" Perhaps i am. perhaps. i. am. 

Stiff arm lat pulls 
(30, 27.5, 25, 22.5, 20)*12

Some bicep shit while waiting for my friend to finish showering.