Training Log Archive: LittleMonkey

back and biceps, mass, with Giovanni, then shoulders by myself

lat pull:
max reps ~4 on each weight, declining weights by 15 lbs starting at 160 lbs to 40 lbs, no stopping, one set
back fly machine:
1 x 10 40 lbs
1 x 8 60 lbs
3 x 8 55 lbs
back cross cable pull:
1 x 10 5 lbs each arm
3 x 10 10 lbs each arm
low row spread hands
1 x 10 70 lbs
2 x 8 85 lbs
1 x 8 100 lbs
biceps leaning on wall, barbell and dumbbell done immediately with no rest
1 x 8 barbell 35 lbs then 1 x 8 dumbbells 25 lbs each arm
2 x 8 barbell 40 lbs then 2 x 8 dumbbells 20 lbs each arm
seated leaning forward, sideways bicep curl:
1 x 8 15 lbs each arm
2 x 8 20 lbs each arm

dumbbell shoulder press and bring elbows together in front:
1 x 8 30 lbs each arm
2 x 8 25 lbs each arm
behind the back cable lat pull
3 x 8 10 lbs each arm

with Giovanni, today mass, chest and triceps

bench press
3 x 10 70 lbs + bar
1 x 8 70 lbs + bar
1 x 7 70 lbs + bar
1 x 8 60 lbs + bar
2 x 7 60 lbs + bar
2 x 8 50 lbs + bar
fly machine
2 x 10 50 lbs
1 x 10 65 lbs
2 x 10 75 lbs
cross cable lower chest press
3 x 10 10 lbs each arm
cable triceps down and forwards 10 reps each
3 x 10 10 lbs down, 5 lbs forwards each arm
assisted tricep dips
3 x 8 -100 lbs

exhausted by the end