training 6.23.2013

Assistance day

Warm day today and kinda tired from training and the weekend and everything else.

B-Ala/creatine mix, dynamic shoulder work, some light bar work to warm up.  Elbow sleeves and Spud velcro wrist wraps.

Incline, x20, barbell with 200#, lots of sets supersetted with
Rear delt work, x60, 65# fat DBs, lots of sets

Meadows swings, drop sets of 35 reps, started with the 65s and dropped to 30s before I was gassed

6-ways with 10# DBs, 4x10: absolutely brutal by this point

1-arm biceps curl, AMRAP, 3 sets with fat DBs;
Hammer curls, AMRAP with same DBs

Straight to preacher concentration curls until fried.

Pretty well pumped by this point.

Thanks.