Wednesday December 9 2020 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
18 x 20
TRICEPS
Pulley Pushdowns
20, 18,16 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
15,14
—
DARD 5 sets - SKIPPED
—
|
-
12-09-2020, 06:52 AM #6151--------------------------------------------------------------
Available as a rep
-
12-10-2020, 07:00 AM #6152
Thursday December 10, 2020 - Legs
Sleep 7.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 90 -
Seated Leg Curl
12,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,16,15,14 x 205 -
Nautilus Leg Extension
12,12,11,11 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
Standing Calf - SKIPPED
12 x 20 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130
5 sets DARD
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
-
12-12-2020, 06:02 AM #6153
Friday December 11, 2020 - Back and Biceps
6.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
16,14,13 x 125
Bent-over DB Row
13,11 x 55
Nautilus Super Pullover
11,10 x 140
BICEPS
-----
Incline Curls
15,14,12 x 35
E-Z Curl with Blaster
10,9 x 70 -
E-Z Reverse Curl
10,10,8,9 x 50
Zottman Curls
10,9 x 25
—
Reverse Wrist Roller -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
12-12-2020, 07:50 AM #6154
Saturday December 13, 2020 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
18 x 20
TRICEPS
Pulley Pushdowns
20, 19,17 x 100 - Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
Wide Upright Row on Smith
13,12,11 x 80
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
15,14
—
DARD 5 sets - SKIPPED
—--------------------------------------------------------------
Available as a rep
-
12-14-2020, 06:33 AM #6155
Monday December 15, 2020 - Legs
Sleep 8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,12 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,17,16,15 x 205 -
Nautilus Leg Extension
12,12,12,11 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
Standing Calf - SKIPPED
12 x 20 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130
5 sets DARD
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
12-15-2020, 06:53 AM #6156
Tuesday December 16, 2020 - Back and Biceps
5.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
16,15,14 x 125
Bent-over DB Row
13,11 x 55
Nautilus Super Pullover
11,10 x 140
BICEPS
-----
Incline Curls
15,14,13 x 35
E-Z Curl with Blaster
10,9 x 70 -
E-Z Reverse Curl
10,10,9,9 x 50
Zottman Curls
10,9 x 25
—
Reverse Wrist Roller -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
-
12-16-2020, 05:36 AM #6157
Wednesday December 17, 2020 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
13 x 25
TRICEPS
Pulley Pushdowns
16,14,13 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
Wide Upright Row on Smith
7,7,6 x 95
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
15,14
—
DARD 5 sets - SKIPPED
—
Seems best therapy at night is ice on tendon, foam roller, impact massager, and muscle rub (Ben gay)--------------------------------------------------------------
Available as a rep
-
12-17-2020, 09:22 AM #6158
Thursday December 17, 2020 - Legs
Sleep 7.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,13 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,17 STOP!!! x 205 -
————- STOPPED——————/
Mid back pulled with a pinched/rubbed nerve. The muscles ‘grabbed’ around it. Even though I may have popped it back in place the damage is done and I feel crippled.
I should’ve known when it felt funny on waking.
Nautilus Leg Extension
12,12,12,11 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
Standing Calf - SKIPPED
12 x 20 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130
5 sets DARD
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
12-18-2020, 07:19 AM #6159
Friday December 18, 2020 - Back and Biceps
6.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
16,15,14 x 125
Bent-over DB Row
13,12 x 55
Nautilus Super Pullover
11,10 x 140
BICEPS
-----
Incline Curls
16 14,13 x 35
E-Z Curl with Blaster
10,9 x 70 -
E-Z Reverse Curl
10,10,10,9 x 50
Zottman Curls
11,9 x 25
—
Reverse Wrist Roller -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
Nice gains. Odd thing is working the back that is taught (on just he right side) actually makes it feel better. Calves marginally better. I was watching them last night and could see individual fibers fire/contract all by themselves. No wonder I have Achilles tendinitis--------------------------------------------------------------
Available as a rep
-
12-19-2020, 06:42 AM #6160
Saturday December 19 2020 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
14 x 25
TRICEPS
Pulley Pushdowns
17,16,13 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
Wide Upright Row on Smith
8,7,6 x 95
Cable Dual Lateral Raises
12,10,10 x 20
Bent-Over Lateral Raise
13,11 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
15,14
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
-
12-21-2020, 06:57 AM #6161
Monday December 21, 2020 - Legs
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
13,13 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,17,16,16 x 205 -
Nautilus Leg Extension
13,12,12,11 x 160
CALVES -
14 reps with only 20 lbs.
— did one set full range
————
Standing Calf - SKIPPED
12 x 20 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130
5 sets DARD
Ab Coaster Psoas Stretch
—
Although I can feel where the back is a little tight, I was able to workout legs fully while concentrating on just them.
Calves tighter this morning but still able to walk normally. Hopefully the DARD work and massage will make them loosen up.--------------------------------------------------------------
Available as a rep
-
12-22-2020, 08:40 AM #6162
Tuesday December 22, 2020 - Back and Biceps
7.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
16,15,14 x 125
Bent-over DB Row
13,12 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
16 14,13 x 35
E-Z Curl with Blaster
10,9 x 70 -
E-Z Reverse Curl
10,10,10,9 x 50
Zottman Curls
11,9 x 25
—
Reverse Wrist Roller -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
12-23-2020, 06:26 AM #6163
Wednesday December 23, 2020 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
15 x 25
TRICEPS
Pulley Pushdowns
17,16,14 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
Wide Upright Row on Smith
8,7,6 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,11 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
15,14
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
12-24-2020, 07:22 AM #6164
Thursday December 24, 2020 - Legs
Sleep 7.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
18,17,16,16 x 205 -
Nautilus Leg Extension
13,12,12,12 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
Standing Calf - SKIPPED
12 x 20 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130
5 sets DARD
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
-
12-25-2020, 07:35 AM #6165
Friday Christmas 2020 - Back and Biceps
4+2=6 hours sleep. 2 hour gap
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
17,15,14 x 125
Bent-over DB Row
14,12 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
16 14,13 x 35
E-Z Curl with Blaster
10,9 x 70 -
E-Z Reverse Curl
11,10,10,9 x 50
Zottman Curls
11,9 x 25
—
Reverse Wrist Roller -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
Merry Christmas everyone!--------------------------------------------------------------
Available as a rep
-
12-26-2020, 06:44 AM #6166
Saturday December 26, 2020 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
16 x 25
TRICEPS
Pulley Pushdowns
17,16,14 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
16,15,14 x 25
SHOULDERS
Wide Upright Row on Smith
8,7,6 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
12-27-2020, 05:29 AM #6167
Sunday December 27, 2020 - Legs
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
20,18,16,16 x 205 - UP next time
Nautilus Leg Extension
13,12,12,12 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
Standing Calf - SKIPPED
12 x 20 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130
5 sets DARD
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
12-28-2020, 06:49 AM #6168
Monday December 28, 2020 - Back and Biceps
6 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
12,11,10 x 135 - UP 10
Bent-over DB Row
14,12 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
16 15,13 x 35
E-Z Curl with Blaster
10,10 x 70 -
E-Z Reverse Curl
11,10,10,9 x 50
Zottman Curls
11,10 x 25
—
Reverse Wrist Roller -
3 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
-
12-29-2020, 05:56 AM #6169
Tuesday December 29, 2020 - Chest, Triceps & Delts
Slept 7.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
16 x 25
TRICEPS
Pulley Pushdowns
18,16,14 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
17,15,14 x 25
SHOULDERS
Wide Upright Row on Smith
9,8,6 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
12-30-2020, 06:27 AM #6170
Wednesday December 30, 2020 - Legs
Sleep 6.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
*****************************
Shock Workout - extra
- add extra sets. -
*****************************
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13,12 x 90 -
Seated Leg Curl
13,11,10 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
13,13,12,12,11,11 x 230 - UP 25
Nautilus Leg Extension
13,13,12,12,11,11 x 160
CALVES - SKIPPED
14 reps with only 20 lbs.
— did one set full range
————
Standing Calf - SKIPPED
12 x 20 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
12-31-2020, 06:30 AM #6171
Thursday December 31, 2020 - Back and Biceps
6 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
13,11,10 x 135 - UP 10
Bent-over DB Row
14,12 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
16 15,13 x 35
E-Z Curl with Blaster
10,10 x 70 -
E-Z Reverse Curl
11,11,10,10 x 50
Zottman Curls
11,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—
Goodbye 2020--------------------------------------------------------------
Available as a rep
-
01-01-2021, 06:59 AM #6172
Friday January 1, 2021 - Chest, Triceps & Delts
Slept 6.5 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST —
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
18,17,14 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
17,15,14 x 25
SHOULDERS
Wide Upright Row on Smith
9,8,6 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—
Happy New Year!--------------------------------------------------------------
Available as a rep
-
-
01-02-2021, 07:09 AM #6173
Saturday January 2, 2021 - Legs
Sleep 6+2=8 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,13 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
14,14,12,12 x 230 -
Nautilus Leg Extension
13,13,12,12 x 160
CALVES -
14 reps with only 20 lbs.
— did one set but NOT full range - fast
————
Standing Calf - SKIPPED
12 x 20 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—--------------------------------------------------------------
Available as a rep
-
01-04-2021, 07:38 AM #6174
Monday January 4, 2021 - Back and Biceps
6.5+1=7.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
13,11,10 x 135 - UP 10
Bent-over DB Row
14,12 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
16 15,14 x 35
E-Z Curl with Blaster
10,10 x 70 -
E-Z Reverse Curl
11,11,10,10 x 50
Zottman Curls
11,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
01-05-2021, 12:26 PM #6175
Tuesday January 5, 2021 - Chest, Triceps & Delts
Slept 4+2=6 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
18,17,14 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
17,16,14 x 25
SHOULDERS
Wide Upright Row on Smith
10,8,6 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
01-07-2021, 06:43 AM #6176
Thursday January 7, 2021 - Legs
Sleep 7 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
14,14 x 90 -
Seated Leg Curl
13,11 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
15,15,14,14 x 230 -
Nautilus Leg Extension
13,13,12,12 x 160
CALVES -
14 reps with only 20 lbs.
— did one set but NOT full range - fast
————
Standing Calf - SKIPPED
12 x 20 - Suoerslow
Seated Calf - SKIPPED
12,10,9 x 130
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—
The left calf has now ‘different’ areas that are constantly tenses or that fire an contract all by themselves. Weird--------------------------------------------------------------
Available as a rep
-
-
01-08-2021, 07:18 AM #6177
Friday January 8, 2021 - Back and Biceps
7.5 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
13,11,10 x 135 - UP 10
Bent-over DB Row
14,13 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
16 14,14 x 35
E-Z Curl with Blaster
10,10 x 70 -
E-Z Reverse Curl
12,11,10,10 x 50
Zottman Curls
11,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
-
01-10-2021, 05:30 AM #6178
Sunday January 10 2021 - Chest, Triceps & Delts
Slept 8 hours
Peak contraction for 2 seconds. 3 second cadence.
Cable Ab WorK
Rotator Cuff exercises
CHEST — SKIPPED
Incline Cable Fly
17 x 25
TRICEPS
Pulley Pushdowns
19,17,15 x 105- Lateral Emphasis
DB Kickbacks - Non-Stop, slight inward rotation - Medial Emphasis
18,16,14 x 25
SHOULDERS
Wide Upright Row on Smith
10,9,7 x 95
Cable Dual Lateral Raises
12,11,10 x 20
Bent-Over Lateral Raise
13,12 x 10
--
Ab Coaster Psoas Stetch
Hypetextensions
18.18
—
DARD 5 sets
—--------------------------------------------------------------
Available as a rep
-
01-11-2021, 07:30 AM #6179
Monday January 11, 2021 - Legs
Sleep 5.5 hours.
Everything 3 second cadence and contraction for 2 seconds.
HAMSTRINGS
-----
Nautilus Lying Leg Curl
15,14 x 90 -
Seated Leg Curl
13,12 x 160
QUADRICEPS
-----
Hack Squat - outer, inner, o,i
17,16,16,16 x 230 -
Nautilus Leg Extension
13,13,12,12 x 160
CALVES -
14 reps with only 20 lbs. -SKIPPED
— did one set but NOT full range - fast
————
Standing Calf - Started back
12 x 20 -
Seated Calf - Started back
10 x 35
Up as high as normal range but didn’t try to eek higher or max contraction. 2 seconds up. Pause at bottom for 3 seconds
5 sets DARD (added 2.5 lbs)
Ab Coaster Psoas Stretch
—
The left calf is now isolated to having the tense fibers in the soleus and only in the lateral head. Makes some sense and harder to massage. Speaking of such, the pulse massager broke. Started back 1 extremely light set, mostly pausing at bottom. Not an extreme stretch but a natural test stretch.--------------------------------------------------------------
Available as a rep
-
01-13-2021, 07:00 AM #6180
Tuesday January 12, 2021 - Back and Biceps
7 hours sleep.
All sets have 2 seconds peak contraction with 3 second cadence
BACK
------
Lat Pulldown
13,11,10 x 135 - UP 10
Bent-over DB Row
15,13 x 55
Nautilus Super Pullover
12,10 x 140
BICEPS
-----
Incline Curls
16 14,14 x 35
E-Z Curl with Blaster
10,10 x 70 -
E-Z Reverse Curl
12,11,11,11 x 50
Zottman Curls
11,10 x 25
—
Reverse Wrist Roller -
2 sets - with 20 pounds
DARD 5 sets (2 before and 2 after the above.
—--------------------------------------------------------------
Available as a rep
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