Originally posted by LiGymRatt
Wednesday December 5th Day 205
Intro
Hit my back bis and rear delts really good today, had an awesome workout, and hit a reps pr on pull ups, eating is on point, and I'm just feeling on right now...no other way to describe it.
Nutrition
279.8 g 401.8 g 91.5 g 3516.6 Cal
Training
Back, Bis, Rear Delts Hypertrophy
Pull Ups
Light weight pulldown warm up x 5
BW x 16
BW x 12
BW x 10
Barbell Rows
135 x 8
225 x 12
225 x 10
225 x 9
Alternating DB Hammer Curls
55's x 10
55's x 8
50's x 8
Barbell Upright Rows
bar x 6
115lbs x 10
115lbs x 8
95lbs x 12
Close Grip Lat Pulldowns SUPERSET Seated Alternating DB Curls
180lbs x 12/30's x 8
180lbs x 10/30's x 8
180lbs x 9/30's x 7
Barbell Shrug SUPERSET Bent Over Rear Delt DB Flys
405lbs x 10/35's x 12
405lbs x 10 bit power shrugy/35's x 10
315lbs x 16/35's x 8
Misc
pretty happy about pull ups, and my muscular endurance is improving on super sets.
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