Today was Back and Biceps, got up early and headed down for an am workout.  I am going to start adding in drop sets in earnest for a while, as a way to add some intensity.

AM Back & Biceps (60 sec rest taken b/w sets)

V-Bar Pulldowns:  105 x 10; 150 x 10; 210 x 12, 12, 9

T-Bar Rows:  90 x 10; 135 x 12; 145 x 12; 155 x 12

One Arm DB Rows:  60 x 10/10; 85 x 12/12; 90 x 12/12

Underhand Pulldowns:  135 x 10; 210 x 12, 12; 225 x 12

Preacher Machine Curls – Narrowgrip:

60 x 10

85 x 12 DROP 65 x 12 DROP 55 x 12 DROP 45 x 12

85 x 12 DROP 65 x 10 DROP 55 x 9 DROP 45 x 9

85 x 12 DROP 65 x 12 DROP 55 x 9 DROP 45 x 12

85 x 12 DROP 65 x 9 DROP 55 x 12 DROP 45 x 12

EZ Bar Curls – Widegrip:

70 x 12 DROP 50 x 12 DROP 40 x 12 DROP 30 x 12

70 x 12 DROP 50 x 8 DROP 40 x 8 DROP 30 x 9

70 x 8 DROP 50 x 9 DROP 40 x 12 DROP 20 x 12

70 x 9 DROP 50 x 8 DROP 40 x 12 DROP 20 x 13

cardio 20 min, twist x 150

notes:  this workout felt great!  More drops than a rainstorm! Arms were nice and pumped after. Triple drop sets are tough, especially on a body part of mine that has traditionally not had the endurance, being the biceps.  Not that long ago, this would have not have been possible, but I have built up the endurance enough in my biceps that I can do this kind of stuff, which will help spur me on to greater overall strength and size.

I used preset EZ curl bars for the drop sets, which meant I was tying up like 4 bars at a time, which is sort of awkward.  Halfway through my stuff, this girl came up and asked if she could use the 30 pound bar “just for practice”.  Not being a jerk I said of course, and I switched to the 20 pound bar for the last drop, which was ultimately too light, but whatyagonnado.  I find it strange though that she said she needed it “just for practice”.  Why say that?  I figured she was putting herself down, like 30 pounds isn’t a decent weight, which is silly.  time under tension, overloading the muscle, progressive increases, etc etc, who cares about the nominal amount of weight?  If 30 pounds is tough for whatever she’s doing, then go forth with my blessing my child!

Anyways, that was my workout.  What about you?

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