12/31 – Back/Biceps

Last workout of 2012, and it was great. Nothing like capping the year off with a deadlift PR. 585×3 for a nice conventional deadlift PR. Considering this was my third heavy deadlift workout in 6 days, I am very pleased. Everything else felt nice and strong as well. Happy New Year!

Conventional Deadlift:
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
535x3x1
565x1x1
585x3x1 (PR)

Single-arm Rope Face Pulls:
50x12x1
60x12x1
70x12x1
80x12x1 (PR)
80x12x1
80x12x1

Seated Lat Row Machine:
200x8x1
228x8x1
256x8x1
290x10x1
290x12x1 (PR)

Single-arm Cable Curls:
20x12x1
30x6x1
40x6x1
33x6x1
33x6x1
33x6x1
33x6x1
33x12x1

+ stretching

Duration: 60 minutes

Leave a Reply