Warmup
Pull ups / Dips / High pulls
BW * 10 / BW * 10 / 20kg * 10
Straight Arm pushdown
26 * 15 for 3 sets
DB rows
40 * 15 for 3 sets
Seated machine rows
45 * 12 for 3 sets
Held for 3 seconds at the contracted position with hard flex.
Lat pulldown
105 * 12 for 2 sets
95 * 12 for 1 set
Preacher DB curl
15 * 10 for 2 sets
4 second negatives.
Single arm Hammer curls (cross body)
worked up to 1 set of 6 with 40kg
12.5 * 20
Decided to do a heavy set of hammers today. Single seems much harder to do than alternating curls. Form was definitely very laxed, but concentrated on really just flexing up the brachialis muscles. Last set of 20 was done very strict with a 2 second squeeze and a slow negative.
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