Gym Day 72..Back and Biceps..

So yesterday did my Back and Bicep work out at work. I've already changed my routine and gone for Back and Biceps rather then a arms day on a Friday..it just hurts to much lol. From now on I need to specify where I worked out as the weights change depending on that. Not sure why the cable machines at work are sooo different. Anywho here goes...

Back

- Warm up, machine lat pulldowns, 20 kgs for 15 reps, followed by 35 kgs for 15 reps, followed by 50 kgs for 10 reps.

- 2 sets of pull-ups, 12 reps, 9 reps.

- 2 sets of palms facing pull ups, 8-10 reps

- 3 sets of pulldowns, 60 kgs for 12 reps, 70 kgs for 10 reps, 80 kgs for 6 reps, dropped weight till I did 12 reps. (all very slow and controlled)

- 2 sets of seated rows, 60 kgs for 12 reps, 75 kgs for 8 reps

- 3 sets of cable rows, 50 kgs for 10 reps, 55 kgs for 10 reps, 60 kgs for 8 reps

- 3 sets of lower back extentions, 35 kgs for 12 reps, 40 kgs for 8 -10 reps

Biceps

- 3 sets of dumbbell curls, followed by hammer curls, 24 kgs for 8 reps, followed by 10 kgs for 8 reps. 20 kgs for 8 reps, followed by 10 kgs for 8 reps. 16 kgs for 10 reps, followed by 12 kgs for 6 reps.

- 3 sets of high cable double bicep curls, 10 kgs for 12 reps, 12.5 kgs for 8 reps, 15 kgs for 6 reps, dropped weight to make it to 12.

- 1 set of cable bar curls, 20 kgs for 12 reps.

1- set of seated machine curls, 15 kgs for 12 reps.

Gym Day 55, 56 and 57 lol...

Day 55 worked back and biceps, this was last week so i dont remember well...

Back

2 sets of upper back rows

5 sets of pulldowns

3 sets of seated rows

3 sets of single arm bent over rows

3 sets of lower back extenisons

Bicep

2 sets of cable curls

3 sets of bicep curls followed by hammer curls

3 sets of machine curls

3 sets of high double bicep cable curls

2 sets of hammer curls

Day 56

Chest

2 sets of chest press

3 sets of incline dumbbell press, followed by incline flys

1 set of incline flys

3 sets of cable crossovers

3 sets of pec dec

Shoulders

3 sets of arnold press, followed by side raises

3 sets of shoulder press

3 sets of rear delt extensions

Day 57

Back

5 sets of pulldowns

3 sets of seated rows

3 sets of dumbbell bent over rows

1 sets of upper back rows

3 sets of lower back extenisons

Biceps

2 sets of cable curls

3 sets of dumbbell curls, followed by hammer curls

3 sets of double arm cable bicep curls

3 sets of concentration curls

Triceps

3 sets of pushdowns

3 sets of kick backs

1 set of overhead tricep extensions