Pullups/Dips/High pull warm up
Did BW pullups, BW dips, 20kg High pulls supersetted for a warm up. 3 supersets, no rest in between, 10 reps on each exercise.
Lat pulldown
125kg * 8 for 3 sets
All reps were done with a 2 second contraction at the bottom position, and a one second contraction at the top.
DB rows
45 * 12 for 3 sets
Straight arm pushdown
26 * 12 for 2 sets
A1: Rear delt machine
54 * 15 for 3 sets
A2: Wide grip pullups
BW * 8, 6, 5
A1 and A2 were supersetted, rest time 1 min in between. Pullups were done with a 1 second contraction at the top.
False grip shrugs
100 * 12 for 3 sets
Used a false grip to really work the grip. Shrugs were done with a 2 sec contraction at the top.
Calf presses
2 pps * 10 for 7 sets
The tempo was 321 and rest time in between was only 45 seconds. Each set lasted about a minute. These were tough, but I really like the feeling in my calves after.
Hammer curls
30 * 6 for 2 sets
These were done much stricter than usual, with a hard contraction at the top, hence the lesser reps with relatively 'light' weight. Warmed up with sets of 8 before hitting the top sets.
BB curl
40 * 8 for 2 sets
These were done with a 4 second negative on each rep.
Spider curls (single arm)
7.5 * 10 for 2 sets
These were done with a 6 sec negative on each rep.
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