October 19:

Warm Up:
1. Row casual 1000m

Strength: 5 x Super Sets of
1. 5 x Power Cleans
2. 8 x Incline DB Press

What’s Next: 2 Rounds.
1. Bicept Curl Gauntlet.
2. Tricept Pull Down Gauntlet.

Working in sets of 8, start out at around 10# (DB’s), increase 5# each set until you can not do 8 curls, then start back down to 8# in sets of 8 or what you can get.  Immediately after the last set move directly to triceps pull down, starting at 25# and in sets of 8 similar to biceps then back down to 20#.   Immediately after the last set move directly back to biceps, then back to triceps.  Theoretically there is no rest between sets.

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4 thoughts on “October 19:

  1. PC – 165#
    Incline DB Press – 2×70#, got to 4 reps on 3rd round, finished last 4 @ 60#, 2×60#

    Gauntlet rd 1
    curl – 4 x 30#
    pull down – 6 x 70#

    Gauntlet rd 2
    curl – 5 x 25#
    pull down – no clue#

  2. PC – 165#
    Incline DB Press – 70#

    Gauntlet rd 1
    curl – 2 x 30#
    pull down – 3 x 70-something#

    Gauntlet rd 2
    curl – 4 x 25#
    pull down –6 x 62.5#

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