First of two workouts today:
Deadlifts 6×21,14,7,21,14,7, tempo 4-0-1-0, rest 2 mins – started out really well, then had to lessen the weights to maintain form and tempo – 135lbs, 225lbs, 315lbs, 135lbs, 185lbs, 275lbs
Reverse Grip Pull-ups 3×8+NOS, tempo 3-0-1-0, rest 80 secs – bands were used for the NOS sets, no band, then one band then two bands
Smith Machine Rows 4×12+NOS, tempo 4-0-1-0, rest 40 secs – 100lbs on each set then 90lbs, 80lbs on the NOS sets
Incline DB Curls 3×8, tempo 4-0-1-0, rest 80 secs – 30lbs used; then
Incline DB Curls 3×6, tempo 6-0-X-0, rest 80 secs – 25lbs used – the six second negatives were tough… forearms took a kicking.
Second workout 6 hours later:
P.M. Workout- more Back and Biceps
This first giant set was rough!
Wide-Grip Pulldowns 3×15+NOS, tempo 4-0-1-0 – 80lbs on first two sets then dropped to 60lbs on last. NOS was 50lbs and 40lbs afterward.
Seated Cable Rows 3×15, tempo 4-0-1-0 – 80lbs on all sets
Reverse-Grip Pulldowns 3×15, tempo 4-0-1-0 – 60lbs first set then dropped to 50lbs on last two
Incline Prone Two-Arm DB Rows 3×8, tempo 4-0-1-6, rest 80 secs – 40lbs on first set then 30lbs on last two
One-Arm DB Rows (no rest between arms) 3×12+NOS, tempo 4-0-1-0, rest 80 secs – 40lbs then 30lbs, 20lbs on NOS sets
Drag Curls 2×15, tempo 4-0-1-0 – 45lbs bar
Incline DB Curls 2×12+NOS, tempo 4-0-1-0 – 30lbs
Standing Band Curls (with mini band) 2×20+partials last set, tempo 4-0-1-0, rest 2 mins
Great double workout. Tomorrow will be another 2-a-day focused on Quads and Hams.
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