I got in a good workout today. It was hard. I'm used to training 1 muscle at a time and I'm tired and depleted, so by the time I got to triceps it was bad. My forearms were giving out and my energy was non-existant. BUT, it happened:
row: 45-20; 95-15; 135-12; 185-12; 205-10; 225-8; 245-6
Free-Motion pull down: 150-12; 180-10; 200-6
seated row: 160-10; 180-10
close pull down: 180-10; 210-10
rope pushdown: 50-20; 70-20; 90-15; 110-10; 130-6
pushdown: 150-15; 170-8
lying 1-arm dumbbell extension: 40-6; 30-6,5 (no rest)
seated extension: 100-12
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