My split is changing up a little from a four day to a five day and I will add a rest day for a couple of weeks. My body is needing a little more recovery time. My split will be (after transition week): Mon- chest/ tri's; Tue- back/bi's; Wed-rest; Thu- legs; Fri-shoulders; Sat, Sun- rest.
I got in a great back and biceps workout this afternoon. Here's how it went:
rows: 45-20; 95-10; 135-10; 185-6; 225-6; 275-10
wide pulldown: 180-12; 200-10; 220-8
rope pulldown: 120-12,12,15
rope low row: 140-12; 180-?
seated dumbbell curl: 35s-8; 45s-6; 60s-4+ 2dropsets
concentration curl: 65-4, 50-6, 35-6 (no rest)
cable curl: 140-12,?; 100-10
hammer curls: 35s-10
This was an awesome pump. I am still slowly getting stronger using the P4P Muscle Iso-Whey. My home-made-post-workout shake (which I've found very effective) is: 35g P4P Iso-Whey, 60g waxy-maize starch, 5g glutamine and 5g creatine.
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