calves + arms 13th July 2013

warm up: upper body + roll calves

single leg standing calf raise
BW * 12, 12, 12
Tempo was 32X2.

Seated calf raise
105 * 20, 20, 20
Tempo was 31X1.

A1: Rope pushdowns
16/21/23/23 * 15
A2: fat grip BB curl
bar/30/40/40 * 10
A1 & A2 were supersetted. tempo for both was 41X1.

B1: lying BB extensions to forehead
30/40/40/40 * 12
B2: incline DB curl (fat grip)
10 * 12, 12, 10, 10
B1 & B2 were supersetted. tempo for both was 41X1.

C1: close grip bench
60 * 15
70 * 12
80 * 10
C2: preacher DB curl fat grip
10 * 10, 10, 11
C1 & C2 were supersetted. tempo for both was 41X1.

D1: straight bar pushdowns
stack * 10, 10
D2: hanmer curls
15 * 10, 10
D1 & D2 were supersetted. tempo for both was 41X1.

GHR abs
BW * 15, 15, 15
Supersetted with band pressdowns.

Decided to play around with tempo. some really killer shit. so many times during the sets i wanted to rush them, but thankfully i didn't give in. weights may have been light, but the incorporation of the tempo made it that much more difficult. Good stuff! minimal rest between sets as well, i just went from exercise to exercise, set to set.