Day17: Deadlift champion

Sorry for the late updates, I have been a busy little bee as of late and not had a tremendous amount of time to update after dark. Fear not my millions of loya fans (hmm), as I will be back to normal as of the weekend and will keep you informed.

The Workout - Back and Biceps

Deadlifts - 3 sets of 4-6

Warm up - 10 x Bar
Warm up - 6 x 60Kg
Workset1 - 6 x 105Kg
Workset2 - 6 x 145Kg
Workset3 - 4 x 189Kg ( 2Kg up, 200 here I come)

Chin Ups - 3 sets of 8

Warm up - 8 x Bw
Workset1 - 8 x 7Kg
Workset2 - 8 x 7Kg
Workset3 - 8 x 7Kg

Single Arm Machine Row - 3 sets of 8

Workset1 - 8 x 55Kg
Workset2 - 8 x 50Kg
Workset3 - 8 x 45Kg

Barbell Bicep Curls - 3 sets of 10

Warm up - 10 x Bar
Workset1 - 10 x 35Kg
Workset2 - 10 x 35Kg
Workset3 - 10 x 37Kg

Im pleased with my performance in all my exercises today, barring the Bicep curls - My bi's are absolutely SMOKED from the heavy back work and have a variable amount of juice in the tank when performed.

Im toying with moving these to a seperated day where I focus specifically on my arm development.