SATURDAY
BACK ARMS
BACK
pull-down behind 3x12 79kg
cable upper row 2x8 44kg
upper back row 2x10 100-113kg
low lat cable row 2x12 32kg
rack pull 2x15 not yet

TRICEP
rope pushdown 2x10 70kg
rope skull 2x10 70g
pushdown bar 2x10 full stack
1 arm cable pushdown 2x8 10kg
cable behind 2x12 10-12.5
cable kick back 3x12 5.2kg
pushdown pin 2x20 54kg


BICEP
db curl back on pole 2x10 20kg
easy bar curl 2x10 20kg
cable curl overhead 2x12 10kg
preacher pin 2x12 36kg
hammer curl rope 2x12 21kg
pull-down curl 2x12 52kg



FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg
reverse 5x15 21kg

Great session pump tonight weight was 294 this morning 303 in the gym 3 meals in