verse of the day: Ps 27:9, "Do not hide your face from me, do not turn your servant away in anger; You have been my helper. Do not reject me of forsake me, O God my Savior."
Today was back and biceps with a side of trapezius. It was fairly low volume with relatively high intensity. I got an excellent pump and really stimulated the muscle. Here's how it looked:
under-hand-grip-pull-down: 90-25; 135-12; 180-8; 225-6; 255-7
row: 135-10; 185-6; 235-6; 255-5
seated row: 200-8
dumbbell shrug: 75s-8; 110s-10
seated dumbbell curl: 25s-10; 35s-6; 45s-6+1
spider curl: 80-5+2
cable curl: 150-10
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