Good, basic stuff Willie.
Tomorrow I'll do biceps, forearms and back, semi-DC style. I'll probably do:
incline DB curl to failure, then two DC rest-pause mini-sets to failure
standing bilat. DB hammers strict to failure, then one arm at a time with increasing English/rep. These are nasty. I'll probably only start with 50s, get as many strict reps as I can (8? 10? Who knows), but the real killer is then alternating arms and using ever more momentum. That way, I can get like 12-15 more reps per arm. After that, my biceps are so pumped the skin around them literally feels like it's going to rip
HS front pulldown + strongest range partials after a bit of rest x maybe 2 sets. As I'll note in a minute, I'm not really that wild about building huge lats at the moment, but I think 2 hard sets of pulldowns are still indicated.
Smith shrug + dropset x 2 sets (depending)
rear delt machine superset with HS "Yates" Row with pronated handle, strict at first, then heaving the fuckers for partials Mountaindog style
I'm not all that crazy about building my lats up at the moment; my rear delts and traps are weak*, so I want to focus most of my effort on them. And the biceps and bracs first thing is another DC deal. It seems to work well, and prioritizing biceps? That's a win-win proposition
*I used to be one of those jerk-offs who avoided any kind of shrugging or deadlifting because my traps and neck grew too quickly and I felt the Jeff King big dickhead look detracted from shoulder width. I was never one of those pencilneck dudes like Craig Licker -- my neck is probably 18" without any shrugging or pulling -- but the general lack of development in those areas caused some balance issues that I think lead to a nerve impingement, rotator cuff injury and/or fibromyalgia.
