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Old 12-19-2008, 05:06 PM   #119 (permalink)
-GSP-
Flyweight
 
Join Date: Dec 2006
Posts: 481
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12.18.08 Triceps & Back

Dips
BWx20 *superset w/10 diamond style pushups (tricep oriented)
BWx20 *superset w/10 diamond style pushups (tricep oriented)
BWx18 *superset w/10 diamond style pushups (tricep oriented)
BWx14 *superset w/10 diamond style pushups (tricep oriented)
BWx13 *superset w/10 diamond style pushups (tricep oriented)

*I was shooting for 20 dips each set but obviously couldn't do it. Hard as hell so I went to complete failure on the other ones.*

Close Grip Bench
95x15
105x10
120x10
135x10 (last three reps were forced reps with a spotter)

EZ Bar Skull Crushers
50x12 *superset w/8 reps of triceps kickbacks @ 20 lbs each arm
60x10 *superset w/8 reps of triceps kickbacks @ 20 lbs each arm
60x10 **superset w/8 reps of triceps kickbacks @ 20 lbs each arm
70x6 *superset w/8 reps of triceps kickbacks @ 20 lbs each arm

4 sets of Rope Pushdowns supersetted with 4 sets of reverse curl extensions (can't remember the weight

Low Row
95x12
110x10
140x10
160x10

Lat Pulldown
95x10
110x10
125x10
120x10

Pull Ups (Feet on bench, using a barbell)
BWx10 *Superset with DB Rows @ 55 lbs 10 reps each arm
BWx10 *Superset with DB Rows @ 55 lbs 10 reps each arm
BWx10 *Superset with DB Rows @ 55 lbs 10 reps each arm


I was so sore after this workout. By the way, if you're wondering why the date is yesterday's, this is yesterday's workout. I haven't decided if I'm going to go up to the gym today. We'll see, I'm indifferent.
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