Small Session. Arms

DB Hammer Curls - 30sX8, 8, 7
super-set with
Rope Extensions - X10, 10, 10 (straight-weight)

Machine Curls - X8, 8, 8 (straight-weight)
super-set with
Dips - BWX10, 8, 8

DB Curls - 30sX6, 6, 6
super-set with
Lying DB Extensions - 30sX6, 6, 6

Tried to make sure I was going all the way down on Dips, but also went a bit slower to make sure my elbows didn't flare out.  Had to shave a couple reps off the last two sets to maintain.

Small Session. Arms

Chin-ups - BW*X5, 5, 5

Machine Curls -
3 sets of 8 (straight-weight)
drop sets X2, 2, 4 (one plate/set)

Hammer Curls -
30sX8, 8, 6
drop set 25sX3, 15sX5

Did chins on back to back days with no pain even though I upped the reps on day 2.  *Don't trust the scale at the office gym, so don't know what BW was on this day.

Last workout of the week, so I through in some more drop sets.  Just biceps anyway.

Small Session. Arms

DB Hammer Curls - 30sX10, 10, 6
super-set with
Rope Extensions - X10, 10, 10 (straight-weight)

Machine Curls - X8, 8, 8 (straight-weight)
super-set with
Dips - BWX10, 10, 10

DB Supinated Curls - 30sX8, 6, 6
super-set with
DB Lying Extensions - 30sX8, 6, 6

Quick session at the office gym.  Dips felt good.  No shoulder pain at all.

Small Session. Arms

Machine Curls - X6, 6, 6 (straight-weight)

super-set with

Machine Triceps - X8, 8, 8 (straight-weight)

DB Hammer Curls - 25sX6, 6, 6

super-set with

DB Incline Curls - 25sX6, 6, 6

Small Session. Arms.

Hammer Curls - 30sX12, 12, 9
super-set with
Rope Push-Downs - X10, 12, 10 (to a top set)

Machine Preacher Curls - X9, 7, 6 (straight-weight)
super-set with
Cable One-Arm Side Push-Downs - X10, 10 (to a top set)

Dips - BWX10

DB Bicep Curls - 30sX8, 6, 5
super-set with
DB Lying Extensions - 30sX10, 7, 7

I'm moving my big compound lifts to Full Body, 3X/week, and I'm adding in a couple of smaller sessions at the gym in my office building in between.  This was the first of those.

I forgot there was a chin/dip station at this gym and so I programmed in these weird side push-downs to try and get a similar plane of motion.  They actually felt alright, but if I can do real dips, I'd prefer that for now.

Reps and Volume. Week 4. Accessories

BW - 197 (suspicious office gym scale)

Chins - BWX13, 6, 6, 5 (30 total reps)

Pulldowns - X20, 15, 12 (straight weight)

Straight-Arm Pulldowns - X20, 15, 12 (straight weight)

Reverse Grip Preacher Machine - X15, 12 (straight weight)
super-set with
DB Press - 35sX18, 10

DB Curls - 25sX15, 12
super-set with
Rope Extensions - X25, 20 (ascending weight)

Cable Curls - X21 (burn-out set)

Real good BB session at the office gym.  First set of chins felt really strong.

I may have had an interesting breakthrough on pulldowns.  The machine at this gym is one of the fake iso-laterals where the one cable attached to the weight splits into two and goes to some rope-ish handles.  While trying to find the right groove with this awkward thing, I started allowing my elbows to travel more forward throughout the movement as opposed to out to the sides.  Kind of like a combo pull-down/pull-over.  This really seemed to start making my lats burn.  Something I'll definitely keep in mind and see if I can replicate it with more traditional pulldown machines.

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.

LRB 365: LRB Split. Week 1. Back - Light

BW - 195

RDL -
95X10
135X8
185X6
205X5, 5, 8

Pull-downs - X25, 20, 20, 20, 20 (to a top set)

BW Hypers - 4 sets of 15

Machine Curls - X25, 25, 25 (to a top set)

Hanging Leg Raises - BWX5, 6, 7, 6, 5

205X8 is a Rep PR on RDLs.  Gonna push the weight and the reps on these.  Looking for a 5 rep PR by the end of the cycle.

With pull-downs I focused on holding each rep at my chest for a beat on the early sets, and making sure the bar touched my chest on the top sets.

Hypers were really burning.  Trying to keep my glutes relaxed, and keep as much of the tension on my erectors as I can.

Gonna use the biceps machine on the light back day for the cycle.  Just to see.

I'm adding ab work to two of the light days on this cycle.  I have to get in the habit of keeping that as an integral part of my programming if I want to get stronger there.  On these leg raises, I brought my feet to the bar on every rep, and tried to resist the descent.

LRB 365: Off-Week Training. Back

BW - 190

GMs -
BarX8
95X8
115X8
135X8, 8

 Wide-grip pulldowns - X20, 20, 16 (to a top set)

Hypers - BWX18, 16

Machine Curls - X28, 11/5 (to a top, drop-set)

Hanging Leg-Raises - 5X5

Good-Mornings are a new movement to me.  Felt it in my back yesterday, but feel it in my hamstrings today.  Interesting.