EPIC Back and Bicep day

So back and bicep was absolutely epic today, got some big lifts great pump didn't get the footage I wanted though because the gym got pretty busy and I didn't want to be "that guy" the douche making videos of himself getting in everyones way

But anyway here's the workout plan

Walk there to warm up

Pull-ups

2 sets of 20 body weight
3 sets of 10kg(15reps) 30kg(10reps) 50kg-40kg-20kg-BW (5-4-6-7reps)

Reverse-grip bent over rows(not sure but I think the bar weighs 15kg smith machine but its heavy)


Set number


1- 65kg x 15
2- 85kg x 12
3- 85kg x 8
4- 65kg x 12
5- 65kg x 15

Got a video of set number 3





Rack pulls(really wanted videos of my high weight sets but the bench I was supporting my phone on was being used after the warm up sets)


Set number


1- 70kg - 6 reps
2- 120kg - 8 reps
3- 160kg - 10 reps
4- 200kg - 8 reps
5- 210kg - 7 reps
6- 220kg - 10 reps

Video of set 1 warming up the movement didn't want to waste energy on the warm up set so I kept the reps low, final set of 220kg for 10 reps is a personal record(I've pull 235kg for 2 reps, but I see 220 for 10 as more of a pr) used a proper powerlifting belt for that set and got psyched up for 5-6mins before the set and just killed it.

Straight arm pulldowns with a rope

6 straight sets of 12-15 reps going from 45-80lbs

Machine bicep preacher curls (I do these to warm up the bicep and I don't grip to bar to minimize forearm involvement and let the bicep work)


3 light sets 12 reps just focusing on contracting


Standing EZ barbell curls(huh reps- focusing on stretch and 1/2 rep but perfect form and heavy weight)


set 1-30kgx12, 2-40kgx10, 3-50kgx8


Cable concentration curls supersetting with high rope cable curls to the face


6 sets 12-15reps on both 15-20lbs(concentration) 35-50lbs(hammer)


This workout was from last week I've been a bit busy the last week so I've not been blogging, but I'll have my report up on the nabba worlds in a day or two(it was epic) until then

GO HARD OR GO HOME!!!


Matt Blaze out..