BACK-wide grip lats machine-16x40
12x35
10x30
8x25

seated machine rows -16x35
12x70
10x75
8x80

barbell shrugs -16xE
12x20
10x30
8x35

pull-overs 16x15
12x17.5
10x20
8x25
TRICEPTS-

close grip press 16xE
12x5
10x7.5
8x10

re-grip cable pushdowns 16x10
12x15
10x20
2x25+6x20
tri push downs with rope 16x20
12x25
10x30
8x10

cross face L/extenions 16x2.5
12x5
10x7.5
8x7.5

FOREARMS-new 8 week course..weeks 1+2 supersets..

re/barbell curls+hammer curls

1. 1x10reps no rest 1x10reps +hold half way 30seconds
2. 1X8 reps no rest 1x8 reps +hold .........
3+4 1x10 reps no rest 1x10reps +hold....less weight.
5+6 same as second set.
final set-easy bar curls seated-1x12 reps to failure
10second rest then 3reps
lighter bar 1x12reps-10second rest-30seconds of partial reps...really hard work and as painful as hell..wow..

was really tired this morning as was just finished a 12hrs night shift but manage the workout ok... i really loved the forearm routine,very painful but really worked,gym was very quiet just the way i like it.Manage to put on 2pounds of wieght in the last week,but the eating is hard work and i feel quite blotted,suppose it will take time to get used to.Plenty of protien as well and i can really feel the difference in my training...good stuff..





8x10

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