And...Here...We...Go

[The Joker]

Today at work drained me big time

back

Pulldowns 12x180 10x200 9x200(F)
bar Rows 12x135 12x155 10x185 8x205(F)
seated cable rows 12x160 10x180

Done!

[Elf]

Solid BB Rows, good journal. Subbed.

[The Joker]

subbed?


Thanks

[ZyklonB]

bar rows are good to go...underhand or over?

[YukonCrazy]

subbed?


Thanks

Subscribed to.

There is an option where you can subscribe to certain threads you like.

[The Joker]

I guess I got to get with the program. How do you do that?

[The Joker]

I am Not working out tomorrow!

[Elf]

I guess I got to get with the program. How do you do that?

There is an option on the top right side of the thread labeled, "Thread Tools". Click that and there should be some options below of it. "Subscribe to Thread" should be one of those options. Just click that and you're golden.

I am Not working out tomorrow!

[BBOY87]

Strong back work man! Keep it up!

[The Joker]

Right on thanks guys.

I was sick all night. I was sitting on the thrown at 2 am and I HEAR this sound so I look down and it is the giant freak spider running past my foot. Huge spider. I could actually hear it running on my floor! And if anyone had the power to bring dead things back to life, they could not bring this spider back. Les Grossman style

[The Joker]

I had planned on doing legs today, but because of work, I only have about 40 minutes to get a workout in, so I did arms. I'll do legs tomorrow. I don't have any meetings tomorrow.

Bar curls 15x65 12x85 12x95 10x95 23x65
Pushdowns-whole stack 150lbs really slow. I didnt count reps cuz I had to make it harder by going slow. 5 sets

Dumb Curls 10x45 8x50
Dumb Skull crushers 12x30 10x35 8x40

Hammer Curls 12x40x 2 sets
Over Dumb Extensions 10x70 x 2 sets 70lbs is really easy for me. I was going more for a pump with lighter weight today with this.

Behind back wrist bar curls 20x70x3 sets
1 arm Dumb over knee wrist curls 4 sets to Failure with a 30lb bell

[ZyklonB]

good fucking work bro, i was rushed today as well due to retarded meetings, but still kicked some ass

liking that first supersets with the bar curls and pushdowns

[The Joker]

Thanks man.


I normally do my pushdowns on the pulldown machine because the regular one is too light. Its cool. It is good to change things up.

Stupid meetings.

[ZyklonB]

yeah it is and good for the muscles to...

about meeting you never hear me say --- hey lets have a meeting about this

[The Joker]

Shoulders today. NOT LEGS

Seated Dumb press 12x70 10x80 5x85 BBBOOOYYYAAAHHH
Laterals 10x20 15x20 20x20
Rear Raises 10x30 10x30 9x30
Shrugs FailureX135lbs something like 39 reps

75 decline crunches