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huge rope curls CHAMPMonday November 4 2024
@ugfreak
Today i decided i would focus more on the squeeze and hold instead of how heavy the weight is for my movements.
I somehow still hit a standing Ez-Bar Curl pr today, 15 reps is the most ive ever done so far this year with that bar.
Pump was absolutely excellent today, in other news coach has me upping cardio from 30 minutes into 45 minutes on both pull and push days and dropping down into 15 minutes on leg day.
The recomp my coach has planned is on the horizon at this point as my para pharma test & primo cycle will be ending at some point in the near future as i am on my last bottle of test & primo
Stayed consistent the whole cycle dosing test and primo at 300mg each for a total of 600mg
Pull day
BentOvr Smith Machine Row
1x15@115lbs
2x10@250lbs
Kneeling One Arm Pull-Down
1x15@100lbs
2x10@120lbs
Reverse Grip Lat Pull-Down
1x15@100lbs
2x10@140lbs
Seated Cable Row
1x15@100lbs
2x10@140lbs
Rear Delt Machine
1x15@110lbs
2x10@110lbs
Face Pulls
1x15@100lbs
2x10@110lbs
Barbell Shoulder Shurgs
1x15@225lbs
2x10@250lbs
Standing Ez-Bar Curl
1x15@130lbs ( PR )
2x10@90lbs
25lb Single Arm plate Curls
1x15@25lbs
2x12@25lbs
Rope Curl
1x12@110lbs
1x10@100lbs
1x15@50lbs
Forearm Cable Curl
1x15@50lbs
2x12@50lbs
Cable Wrist Flexion
1x15@50lbs
2x12@50lbs
Cardio
Treadmill
Duration 45 minutes
Incline 4.5
Speed 2.7
Distance 2.03 miles