Training Log Archive: LittleMonkey

back and biceps, mass, with Giovanni

front lat pull
1 x 8 145 lbs
1 x 8 150 lbs
1 x 6 160 lbs

lat pulls
declining from 160 lbs by 20 lbs each time, 6 reps each

leaning over bench dumbbell outboard motor pulls
1 x 8 55 lbs each arm
1 x 8 60 lbs each arm
1 x 8 65 lbs each arm

opposite cable back fly
1 x 6 12.5 lbs each arm
2 x 8 10 lbs each arm

standing against wall barbell bicep curls followed immediately by dumbbell diagonal curls
1 x 8 35 lbs barbell 1 x 8 20 lbs dumbbell each arm
2 x 8 40 lbs barbell 2 x 8 25 lbs dumbbell each arm

seated desk barbell bicep curls
1 x 7 80 lbs
1 x 5 80 lbs
1 x 4 75 lbs

shoulders and triceps, mass, with Giovanni

lateral raise
1 x 8 20 lbs each arm
2 x 8 25 lbs each arm

dumbbell shoulder press then meet in center
3 x 6 35 lbs each arm

cable diagonal shoulder raise
1 x 6 15 lbs each arm
1 x 6 12.5 lbs each arm

cable overhead shoulder raise
1 x 5 10 lbs each arm
1 x 8 5 lbs each arm
1 x 8 7.5 lbs each arm

crossed cables shoulder raise
2 x 10 5 lbs each arm
1 x 8 7.5 lbs each arm

cable downward tricep extension
1 x 8 40 lbs
1 x 8 55 lbs
1 x 8 60 lbs
1 x 8 65 lbs

behind the head dumbbell tricep extension
1 x 8 45 lbs
1 x 8 55 lbs
1 x 7 60 lbs

6 dips

chest, mass, with Giovanni

35 wide-arm situps

incline bench press
1 x 10 135 lbs
1 x 8 145 lbs
1 x 6 145 lbs
1 x 6 135 lbs

bench press
2 x 6 155 lbs
4 x 6 145 lbs

cable downward close hands
2 x 8 15 lbs
2 x 8 10 lbs

flat bench dumbbell fly
2 x 3 40 lbs each arm

exhausted

35 wide arm situps
30 30-60-90s
20 legs up situps
1:30 lie flat legs just off floor