Back, biceps today - started with Deadlift 21`s - haven`t done this for very long time - it`s a killer - 2 warm up sets then with 140kg bar - 7r from bottom to middle - 7r from knees to top - and 7r full range - 2 rounds.
Wide - grip pull ups - 12r BW, 2x10r +20kg plate arounf my waist + 1x drop set to lat pulldown behind the neck 8r 50kg - happy with slowly progress here due to my shoulder injury couple of months back.
Close-grip pulldowns (V-handle) - 10,8r 80kg + double drop set to 2r 65kg, 4r 50kg
Bent over rows - 10r 117,5kg 8r 127,5kg 6r 137,5kg * using belt and chalk, wrist straps on last 2 sets
Seated cable rows - 8r 100kg, 2x6r 107,5kg
Barbell curls - using thick bar - 10r 40kg, 8r 45kg, 6r 50kg
Incline DB curls - 10,8r 22,5kg
Seated DB curls - 8,8r 20kg
All done in 60min. + stretching&foam rolling. Great session - had lots of energy today.
You should always have plan B - I was taught this long time ago. But recently, I realized that plan B suck because it detracts you from your big plan. Your original idea. The goal that you really wanted.
Life and lifting, they are the same. Many lifters start a program and already in their mind believe they will "try" it for a few weeks and if the`re not benching 140kg and deadlifting 220kg they will move to the next secret program. I`ve had these thoughts myself. Plan A first, then, ok, I`ll do plan B if the first thing doesn`t work. Huge mistake. We all lose focus. We all think plan B is ok if plan A doesn`t happen. That`s the problem. Stop bothering with plan B. Don`t stray from your gut instincts. Don`t let yourself or others avoid the work so they can have stuff. Everything is to be earned. Strength - muscle - business success - life success - unless you work for it, you will not respect it. M
