Weds, 25 Oct 16
Today I did heavy upper body work. Started with seated smith machine OHP, 95x2x10, 115x10, 135x2x5, 155x3x5. Moved onto supersetted rope face pulls and rope tricep pull downs. Then I did cable butterfly and crossovers. Then moved onto wide bar lat pulldowns, and finished with a few sets of low pulley curls. For most of the cable work I went 20, 15, 10, 5, 3x5 reps.
Went well and I got some good activation in my traps. In fact, they still feel a little pumped up 2 hrs later.