First of all, I did something right yesterday. Maybe the 90% for lower reps has something going for it, or maybe my body just reacted to a shake-up. Either way, amazing pump, lasted all evening!

Location: Fitness World, downtown Vancouver, B.C.

Warm-Up: Treadmill - 6 mins, 75 Cals, 0.5 miles
Eliptical: - 5 mins, 75 Cals, 0.5 miles

Back: Assisted pull up's 15 @ lvl 3, 15 @ lvl 5, 8 with 50 assist, 6 with 50 assist.

DB Rows: 10x30x2, 8x45x2, 6x45x2, 4x50x2 - Up 5 next week
Incline Row (Dorsi Flexor?): 10x90, 8x135, 6x165, 4x180
Lat Pull Down: 10x100, 8x120, 6x120, 4x120 (Maybe up?)

Bi's

21's @ Bar
Concentration Curls: 10x15x2, 8x25x2, 6x25x2, 4x25x2
21's @ 35
Cable Curl: 10x80, 8x100, 6x100, 4x100
21's @ 45
Preacher Curl Machine: 10x40, 8x50, 6x50, 4x50
21's @ Bar to failure....

Great Day!

---

Comments