6/23

Delts and Biceps
-Great workout that yielded gains over last time around. Got a great pump in my delts and biceps and strength stayed pretty solid all the way through the workout. Presses improved and really made sureto focus on the contraction on my biceps movements. Overall everything felt good and moved at a fast tempo. Finished up with some ab work at the end.

DB press: 3 warms, 90's x 8, 90's x 8, 90's x 6
Cable laterals: 2 warms, 27.5 x 9, 22.5 x 11 (drop set, 1 drop)
Seated rear delt: 1 warm, 55's x 11, 60's x 10
super set w/ upright row: 1 warm, 100 x 12, 100 x 12
Hammer curl: 2 warm, 70's x 6, 70's x 6, 70's x 5
Close grip curl: 1 warm, 110 x 10, x 10, x 9
1 arm curl machine: 75 x 11, x 10 (drop set, 2 drops)
Ab work: 4 sets