>

TRAINING LOG - Killer Back and Biceps Workout

Posted by Kyle Harrod on

Workout Soreness, Bodybuilding, Bodybuilding Routine, Back workout, Bicep Workout

This is a training log for a Back and Bicep session from a couple days ago. This workout crushed me along with everything in CYCLE 3 of my new training program. Since the volume is the highest at this point, these session lasted 1.5 hours. -> OUCH. But my strength has dramatically increased since I started. -> AWESOME. 

I took 1.5 scoops of RISE Pre Workout which was too much energy for me. I normally do 1 scoop which I'll stick to moving forward. My intra workout was 2 scoops of Surge BCAA+ and 1/2 scoop of Karbolyn to keep me fueled and minimize any muscle breakdown. 

 

1. Wide Pulldowns - 4 sets of 10 - Went to max on all sets. Last set was a drop set. After 10 reps I dropped the weight by 50% and did 30 more reps. 

 

2. Neutral Grip Pulldowns - 4 sets of 10 - Went to max on all sets. Last set was a drop set. After 10 reps I dropped the weight by 50% and did 30 more reps. 

 

3. Iso Lateral Row Hammer Strength - 4 sets of 10 - Went to max on all sets. Last set was a drop set. After 10 reps I dropped the weight by 50% and did 30 more reps. 

 

4. Smith Machine Rows - 4 sets of 10 - Went to max on all sets. Last set was a drop set. After 10 reps I dropped the weight by 50% and did 30 more reps. 

 

5. Standing "Straight Arm Pullback" Hammer Strength - 4 sets of 10 - Went to max on all sets. Did all sets standing and gripping the actual lever of the machine instead of grips. Last set was a drop set. After 10 reps I dropped the weight by 50% and did 30 more reps. 

BICEPS 

1. Barbell Curl - 4 sets of 10 - Went to max on all sets. Last set was a drop set. After last set of 10 reps I dropped the weight by 50% and did 30 more reps. 

 

2. Dumbbell Alt Curl - 4 sets of 10 - Went to max on all sets. Last set was a drop set. After last set of 10 reps I dropped the weight by 50% and did 30 more reps. 

 

3. Bent Over Concentration Curls - 4 sets of 10 - Went to max on all sets. Last set was a drop set. After last set of 10 reps I dropped the weight by 50% and did 30 more reps.

 

DONE!