So March 1st and spring time is soon rolling in as well as my 29th bday. I want to be in the top shape and look real good as well as feel good. I did heavy back and biceps today and counting the days till my upcoming competition. I need to work harder on my abdominals and obliques. Shit

Wide-Grip Lat Pulldowns – 5 sets – 2 sets of 20 reps with 100 pounds and three sets of 8 reps with 175 pounds

Wide-Grip Pull-Up’s – 4 sets of 12 reps (tight contractions at the top)

One-Arm DB Rows – 4 sets of 10 reps with 100 pound DB’s

Reverse Under-Hand Grip – 3 sets of 12 reps with 195 pounds

Serratus Pulldowns – 3 sets of 12 reps (Light weight)

BICEPS

Seated DB Curls – 4 sets of 10 reps

E-Z Bar Curls (Wide-Grip) – 4 sets of 6 reps (I used a plate on each side believe it or not. This was challenging and got a sick pump)

Incline Hammer Curls – 3 sets of 12 reps using 30 pound DB’s (this really burned me out)

Cable Curls (close-grip) – 3 sets of 15 reps

>>>> Felt really good and tight after this workout. I need to keep it up and look straight ahead. Holler and goodnight…