warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press (2 min rests, elbow sleeves, not strict)

80 x 5
120 x 12 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 11 @RPE8
120 x 10 @RPE8

notes: was having some tendinitis in my elbow, so the sleeves helped keep things tight

Superset: Skullcrushers & Barbell Curls (2 min rests)

70 x 14 / 60 x 12
70 x 14 / 60 x 12
70 x 12 / 60 x 12
70 x 15 / 60 x 9

Superset: V Bar Pushdowns & DB Curls (2 min rests)

90 x 8 / 30s x 12
90 x 11 / 30s x 11
90 x 10 / 30s x 11
90 x 9 / 30s x 11

Superset: DB Upright Rows & Cable Face Pulls (2 min rests)

22.5s x 20 / 60 x 9
22.5s x 17 / 60 x 12
22.5s x 16 / 60 x 13
22.5s x 17 / 60 x 11

notes: these two definitely compete with each other. when I did less reps on the upright rows, the face pulls went up, and vice versa

Advertisements