Verse of the day: Do not be afraid, Abram. I am your shield, your very great reward. -Gen. 15:1b
Now this was a little bit "unconventional." I trained back and triceps together, and super-setted them. I've done this a few times in the past. I really like the pump. They are opposing muscle groups, but the ancillary muscles (like forearms and rear delt) are working for both. It was a great pump. Here's how it looked:
barbell row (wide grip): 45-35; 95-15; 135-10; 185-10; 235-10
super-set with lying triceps extension: 30-40; 50-20; 70-10; 90-10; 110-10
V-grip pulldown: 180-6; 225-11,5
super-set with seated overhead extension: 80-10; 110-7
machine pulldown (facing away): 145-12,6
super-set with straight bar pushdown: 190-7,5
seated high row: 160-10,8,8
super-set with 1 arm rope pushdown: 70-8,60-8
There was very little rest. The whole thing took about 40 minutes.
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