Training day 01-17-2014

DB Hammer Curl
25 x 10
45 x 2 x 10
45 x 18

Forced reps on the last one to total failure

Cable Curl
90 x 10
110 x 10
130 x 10
150 x 10
170 x 10
190 x 10
110 x 15

Worked up the stack with a 30 second rest between each, drop set at the end

Seated Tricep Pushdown
190 x 10
270 x 2 x 10
270 x 15

Rope Pushdown
80 x 10
85 x 10
90 x 10
95 x 10
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10
100 x 15

Same principle as the cable curls

Standing Calf Raises
100 x 3 x 15

Slow on the descent, a long stretch, explosive to the top and a long  contraction.

01-17 is an important date for me.

Happy Birthday Dad.

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