Back and biceps

It was far too sunny and pleasant a day on Saturday to spend two hours of mid-afternoon in the gym, so I missed this week's Wu Shu Kwan class. I made up for it on Sunday, though, by really hammering the weights:

Exercise	Warmup	Set 1	Set 2	Set 3
EZ Barbell Curl	12×10kg	12×20kg	10×25kg	8×30kg
Barbell Bent-over Row	12×25kg	12×35kg	10×40kg	8×45kg
Cable Straight Backed Seated Row	12×40kg	12×70kg	10×90kg	8×102.5kg
Cable Underhand Pulldown	12×28kg	12×42kg	10×49kg	8×56kg(+33%)
Dumbbell Hammer Curl	12×6kg	12×9kg	10×10kg	8×12kg
Sled Seated Calf Press	12×79kg	12×106kg	10×115kg	8×124kg(+27%)

I'm particularly pleased with being able to pull the entire stack, plus a 7.5kg topper on the seated cable row. It does mean I should drop that exercise, though, and go back to dumbbell rows. No pain, no gain.

I also had another go at caning my calves. I reckon they can cope with being trained twice a week; it's been a while since I've ended up hobbling around for three days after overtraining them.