Harry the Biceps Killa

13 November 2016

Bench press 300x5, 310x3, 315x3, 320x2, 330x1, 345x1, 365x1

Missed one rep at 310, which I could have gotten with a spotter. I've noticed that I often miss on the 4-rep set. The other sets were strong, but my left shoulder felt a bit tweaked afterwards.

Reverse-grip pulldowns 10-8-6-5-5

Standing BTN press 135x5, 155x4, 165x3, 175x2, 180x1, 190xfail

Face pulls 3s x 20

Preacher curl superset DB + barbell x 4 sets

Triceps superset overhead extensions + pushdowns x 3 sets


14 November 2016

Pull 395x5, 415x4, 425x3, 435x2, 445x1, 465x1, 485x1

Forgot to pack my belt today. Pulled more or less the same weights as with the belt. Not sure if this is depressing or encouraging.

Stiff-legged pull 295 lbs. 2s x 5

Bent-over row 3s x 5

Wide-stance leg press 2s x 20


16 November 2016

Warmup wide grip paused bench press to 315x2, then:

SlingShot bench press 340x5, 350x4, 360x3, 370x2, 380x1

This is pretty much the perfect pressing 5-4-3-2-1 layout. Good volume, solid effort across the sets, worked up to a heavy but fast-moving single. I would have tried 390 and maybe 400, but I had very little time to train today.

DB tricep extensions 4s x 12-15


17 November 2016

Extra back workout.

Smith machine rows 10-8-6-5-5

Seated long cable row 10-8-6-5

Have been getting some monster lower back pumps lately. It feels like I really beat the hell out of it deadlifting on Monday.

Pullups 1s x 8

Preacher curl superset DBs +  barbell x 4 sets

Concentration curl 3s x 6


18 November 2016

Squat 405x5, 420x4, 435x3, 445x2, 455x1 - wraps on last set

Leg press 2s x 20