Training day 01-03-2014

JM Press
45 x 15
95 x 15
135 x 12
185 x 3 x 12

3 count down, 1 up.

Rope Pushdown on the lat pulldown station
50 x 4 x 10
45 x 2 x 10
37.5 x 10

Lighter weight because of less pulleys. If you need this explained you should have paid attention in school a little more.

Pinwheel Curls
45 x 3 x 12

4 count down, 2 up.

Cable Curls
110 x 4 x 10
90 x 3 x 10

Squeezed each rep hard at the top and full stretch at the bottom.

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