Did a back and bicep routine today. Started a bit hesitant, but I know me, I knew once I got going, it would be balls to the wall! Turned out great workout both back and biceps, even did abs.

Here is how the session went....

Back....
Wide grip chins..2xbodyweght of 10, 2 sets with 10 lb. dumbbell strapped around me for 10.
Lat machine rear pulldowns...10x110,10,120,10x140, supersetted with 3x10 dips with no weight. (great back pump developing now!)
V-Bar pulldowns(resisting the stretch)..10x100,10x110,10x110
Bent over rows(usually do these on the smith, but it was occupied, so did on the power rack)...10x100,10x130,10x150,10x150(really getting an awesome pump now)
Finished up back with Hyperextensions..10xBW,10xBW holding 24 lb. plate, and one more set of 10 the same. Felt like I had a great back workout, time to move on to biceps...

Biceps....warmup with light preachers, 40lbs. for 15 reps, and light dumbbells 15 lbs. for 15 strict reps.

Preacher curls close grip, was gong to do 3x6, but ended up doing more...10x90,8x90,7x95 and I supersetted these with one arm dumbbell preacher curls, 3x10 with 30's. Then finished the superset up with one set of preacher curls..3x100..Massive pump going on now.
Incline dumbbell curls...3 sets, but these are done in drop sets, dropping 10lbs. going down the rack, matching each time whatever reps I do with the initial heavy weight.
1st set..6x50, 6x40, 6x30 (biceps pumped!!)
2nd set...6x45, 6x35,6x25..all I could stand, biceps had such a pump any more would have been a waste. I was done, the biceps cooked!

Abs now...

Upper cable rope pulldowns(prayers)..warmup 30x100
3x12 @ 160
Inbetween those standing twists holding 10 lb. plate (20 reps)
Leg raises...2x8 with 10 lb. dumbbell between feet.

Great day today.

Breakfast consisted of...

1/2 cup oats
4 eggwhites
1 whole egg
1/2 cup cottage cheese
4 frozen strawberries

Supplements..Swole V.2 with breakfast, along with Vit C 1000mg., 3 source of life multi's, 4 dessicated liver

Pre training...5 gr. of creatine

Post training...dextrose, maltodextrin, mass maker(a blend of malto), hydrolosate, 8 gr. BCAA's, B-Complex, Vit. C 1000mg. I drink 1/2 of my drink immediately, and sip on the rest for the next 45 min. to 1 hour, to insure leveling off of blood sugars, and not getting an overabundance of insulin so no fat can possibly be accumulated, and all nutrients going to muscle.

Have balanced meal 30 minutes after consuming post workout drink which is my normal....

Chicken 6oz.
eggwhites (2)
black beans (1/2 cup)
veggies (1 cup)

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