Overheads

BW - 210

Seated, CG Front Presses -
BarX15
65X5
95X3
115X1
85X16

DB Preacher Curls - 25sX20, 20, 15, 15

DB Hammer Curls - 40sX6, 6, 6, 6, 6, 6

Shoulder Cuff work

McGill Curl-Ups - X25
Side Planks - 60sec. each side
Bird-Dogs - 25 each side

Never done seated front presses before.  Kept the grip close (index on the smooth) and elbows forward to try and put more pressure on the triceps.  All these weights were crisp.  The unrack was the "heaviest" part.  Will move the back-off weight up to 95 next time.  Should be able to work with that weight for awhile.

One-arm preacher curls were kind of awkward at first.  Never done them before.  Never really gone this heavy on hammer curls, either.  Lots of firsts today.

LRB 365: LRB Split. Week 3. Back - Light

BW - 194

RDL -
95X10
135X8
185X6
225X5, 5, 9

Pulldowns - X20, 20, 20, 20, 22 (to a top set/weight)

Hypers - BWX30, 25, 25, 22

Curl Machine - X20, 25, 30 (to a top set/weight)

McGill sit-ups - 35, 40, 40, 35, 30

Another solid session.  225X9 is an all-around PR on RDLs.  Close to needing straps though, which sucks. 

Really felt the pulldowns in my lats during the session.  Nice, but not sure why.

Want to push hypers extra hard.  Last couple times, I'd been stopping each set when my back started to fail.  This time I would pause, take a breath or two, and go for more.  Double the reps per set.

Started lighter and made  bigger jumps on the curl machine.  Seemed to improve the quality of the top set.

Was feeling paranoid about my spine so I did McGill style sit-ups.