A.M. - Weights

[Wide-Grip Cable Pulldown - 10/8/7/6
Close-Grip Cable Pulldown (Palms In)- 10/8/7/6]
#{180, 200, 220, 225}
#{180, 200, 220, 225}

[Close Grip Cable Row (Palms In) - 10/8/7/6
Wide Grip Cable Row (Palms Down) - 10/8/7/6]
#{160, 180, 200, 205}
#{160, 180, 200, 205}

[Standing Smith Machine Row - 10/8/7/6
Smith Machine Inverted Pull-Up (Wide Grip) - 10/10/10/10]
#{150, 160, 170, 180}
#{Bodyweight}

[Standing Dumbbell Curls - 10/8/7/6
Standing Hammer Curls - 8/7/6/5]
#{35, 40, 45, 45}
#{30, 35, 40, 40}

[Standing Reverse Dumbbell Curls - 10/8/6
Standing Barbell Curls - 5-5-5/4-4-4/3-3-3 (Bottom-Top-Full)]
#{30, 35, 40}
#{50, 50, 50}

Incline Bench Concentration Curls - 10/8/6-Failure-Failure
#{20, 25, 30-25-20}

[Pull-Up - Failure/Failure
Chin-Up - Failure/Failure (no rest)]
#{Bodyweight, Bodyweight assisted 70 lbs}

Est. Calories ~ 790

A.M. - Cardio

Elliptical - 20 minutes, 17 resistance

Est. Calories ~ 375




Finished out the heavy rotation today. I'm not sure if I'm going to do another week of it or go for volume tomorrow on shoulders. Regardless, I could barely get out of my shirt at the end, so that's a successful biceps day. The two Clippys in NC were in rare form today (yes, I have stupid nicknames for everyone that irritates me... these morons carry around clipboards and hover in heavy traffic spots). They're super awesome workout partner bros, and that's great, friends and whatnot... but do your shit away from the weight rack... especially if you're going to do the full body-heave "I'm-working-all-muscles-except-for-my-biceps" curls. I'm the type to mentally dagger people, but I'm pretty sure the guy next to me with the studio headphones was about one high-five away from throwing shit with fatal intent.