Upper body training

High intensity, high volume, heavy weights. 2 hours and 30 minutes. Surprisingly my left biceps felt really strong and the pain wasn't that bad. On the same day that I get a referral for an MRI :))) It's been almost 3 years now and I've gotta put an end to this bad biceps for good.

Behind the neck cable pulldowns (wide grip):

4x12x68 kg

Front cable pulldowns (wide grip):

12x68 kg
12x77 kg
12x91 kg
12x105 kg
12x114 kg
12x124 kg - PR, strong as a bull

Nautilus machine rows:

two-hands:

12x55 kg
2x12x67 kg
12x77 kg

one-handed:

10x45 kg
3x10x55 kg

Straight arms pulldowns (extended pulley):

12x35 kg
3x12x45 kg

Barbell shrugs:

12x60 kg
12x100 kg
8x130 kg
8x150 kg
6x150 kg

Dumbbell curls:

10x12 kg
8x16 kg
8x20 kg
8x22 kg
8x24 kg

Dumbbell hammer curls:

10x14 kg
10x16 kg
10x18 kg
8x20 kg
8x22 kg

EZ bar skullcrushers:

12x25 kg
12x35 kg
2x12x45 kg

Triceps cable pushdowns (extended pulley):

12x30 kg
12x40 kg
12x50 kg
2x12x60 kg
20x40 kg

Barbell wrist curls:

12x30 kg
3x10x50 kg

Lying leg raises:

16xBW
12xBW + 8 kg
8xBW + 9 kg
8xBW + 12 kg
8xBW + 14 kg

Behind the neck strict presses:

8x30 kg
8x40 kg
8x50 kg