today i did day 2 routine (back and tri's)
back
wide grip chin ups 10 x 5 sets
behind neck lat pull downs 15 x 80kgs, 12 x 100 kgs, 10 x 110kgs (the machine uses kilos)
machine rows 12 x 300lbs, 10 x 400lbs, 10 x 400lbs
dumbbell incline bench rows 12 x 40lbs, 10 x 60lbs, 8 x 80lbs
*triceps
skull crushers 15 x 20kgs, 12 x 30kg, 12 x 40kgs, 8 x 50kgs (roughly 100lbs)
tricep cable push down (i usually do the whole rack when its the first exercise, so i made is second) 15 x 60kg, 12 x 80kg, 10 x 80kg (the whole rack is 110kg)
behind back dips 20, 20 x 20kg on thighs, same as second set
machine dips 20 x 80kgs, 15 x 120kgs, 12 x 160kgs, 100 x 40kgs
*for my tricep i'm concentrating on building mass for now...what i used to do was a mass, stretch and a contract exercise (skull crushers for mass, one arm dumbbell tricep extensions for stretch and kickbacks for contract).
**how would i upload my photos ? | 
