The Pain of Today is the Victory of Tomorrow

Today is Back and Bicep day.  Probably one of my favorite days.

Instagram Pics. Blurrrrrrrrry!

I am trying a new back routine tonight.  With "drop sets" and "negatives".
Let me explain.
Drop sets are kind of like steps down. So you choose a starting weight.  Do as many reps as you can until you can't do anymore.  Then move down to a lesser weight. Do as many reps as you can with that and step down again. With this weight you continue until failure. Training to failure is when you can't get your last rep up with good form.
Negatives are kinda cool.  You choose a heavy weight.  Push into the positive contraction quickly and powerfully.  Than lower to the starting position as slowly as you can. That's the "negative". So let's say you're doing a bench press.  You would lift the bar as quickly as you can, with a lot of force and then very slowly lower back to staring position.  Make sense?  I'm excited to try this on my back!  I'll be doing 4 sets of each of these exercises:
Barbell Deadlift
Wide Grip Pulldown
Bent Over Dumbbell Rows
Seated Cable Rows
Reverse Grip Barbell Rows
T-Bar Rows
Barbell Pullover
Maybe I should video it so y'all can see what I am talking about.  Would that be cool?

Another Instagram pic.  I use Instagram to track my progress.  Seeing my progress keeps me motivated!

For Biceps I'll be sticking to the routine I've been doing for about 2 weeks now.  I like to change it up every 4 weeks or so.  This keeps me from getting bored.  If I get bored, I lose my motivation. Here's my bicep routine right now.
Inner Bicep Curls. (I LOVE these!) I can see them working. I think they've made a big difference for me.
Hammer Curls
Bicep Curls
Cable Bicep Curls
Barbell Bicep Curls
Dumbell Preacher Curls
I do 3 sets of 10 for each of these exercises and that is for each arm, except for the barbell curls.  They're the ones I really need a spotter for.  I go heavier on them, but I need someone to be with me to help the last couple of reps get up and to make sure I'm not using my shoulders or arching my back.
Okay.  There you have it.  My back and bi routine!  Maybe I'll get up the nerve to post some footage.  Maybe.....