Cigar Asylum Cigar Forum - View Single Post - Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

NeuRon · 02-17-2014, 12:38 PM

Today is rest day for me.after 9 days in a row.. i actually just took off of work and sat on the couch. my body was readyyy... did get a nice package from BB.com today, so tomorrow i will hit it hard!.

Back and Bi's was yesterday

Closed Grip Pull Ups, 4x10
One Arm Dumbell Row, 1warmup set 40x10, 65x10, 75x10, 85x8
Seated Cable Row, 140x10, 160x10, 180x10, 200x8
Wide Grip Lat Pulldowns, 120x10, 140x10, 160x10
Smith Machine Shrugs, 145x10 175x10, 205x10, 225x10
Closed Grip Cable Pulldowns, 120x10, 140x10, 160x10, 170x8
Barbell Curls - 70x10, 80x10, 90x7
Run The Rack Dumbell Curls, 20, 25, 30, 35, 30, 25, 20 @ 7 each, 10 sec rest in between
Preacher Curls - 115x10, 125x10, 135x10
Standing Cable Curls, 80,90,100,110,110, 90, 80 @7 each w/10 sec rest
Seated Row Machine, 120x10, 130x10, 140x8
Battle ropes, 30 seconds x 3

02-17-2014, 12:38 PM	#309
NeuRon Formerly BigRonS Join Date: Sep 2009 First Name: Ron Location: Forked River, NJ Posts: 1,540 Trading: (22)	Re: Pumping Iron with Zemekone and Icehog3 II Today is rest day for me.after 9 days in a row.. i actually just took off of work and sat on the couch. my body was readyyy... did get a nice package from BB.com today, so tomorrow i will hit it hard!. Back and Bi's was yesterday Closed Grip Pull Ups, 4x10 One Arm Dumbell Row, 1warmup set 40x10, 65x10, 75x10, 85x8 Seated Cable Row, 140x10, 160x10, 180x10, 200x8 Wide Grip Lat Pulldowns, 120x10, 140x10, 160x10 Smith Machine Shrugs, 145x10 175x10, 205x10, 225x10 Closed Grip Cable Pulldowns, 120x10, 140x10, 160x10, 170x8 Barbell Curls - 70x10, 80x10, 90x7 Run The Rack Dumbell Curls, 20, 25, 30, 35, 30, 25, 20 @ 7 each, 10 sec rest in between Preacher Curls - 115x10, 125x10, 135x10 Standing Cable Curls, 80,90,100,110,110, 90, 80 @7 each w/10 sec rest Seated Row Machine, 120x10, 130x10, 140x8 Battle ropes, 30 seconds x 3