Lat pull downs
100lbs for 1 set, 12 reps
120lbs for 1 set, 12 reps
(That was a warm up)
Wide grip Pullups
3 sets of 10
Barbell Bent over row, palms facing down
155lbs for 1 set, 12 reps
185lbs for 1 set, 10 reps
205lbs for 1 set, 10 reps
1 set of 10
1 set of 10
1 set of 9 (failed)
Hammer strength row, unilateral, neutral grip
2 plates for each arm, 12 reps
2plates and a 25 for each arm 2 sets, for 10 reps
Behind the Neck barbell shrug
185lbs for 1 set, 12 reps
225lbs for 2 set, 10 reps
Preacher curl with a 30lb dumbell, one arm atta time
30lbs for 1 set, 10 reps
30lbs for 1 set, 10 reps (failed at 8, forced last two)
Treadmill for 15 mins
Elliptical for the remaining 15
Today was pretty good. I decided to warm up with the pulldown machine rather than warming up with pullups. In any case, the pullup are usually weighted, but I wanted to go pretty wide and maintain that full range of motion.
The barbell rows could of been heavier, but I really concentrated on full ROM once again, and lowered the weight to get that burn.
The chinups placement is usually at the beginning of a pull day, but I said what the hell and put them in the middle. I was pretty burnt already as these are usually weighted too.
The hammer strength was ok. Didnt really feel shit this time though.
The shrugs were HORRIBLE. I always do them in the smith machine and I will now so from here on. The barbell was hitting my ass to prevent the full range of motion and when I put it to the front (which I only did for like 5 reps), it felt unnatural. Fuck this workout.
I swallowed my pride along with heavy weight and did 30s. And what do ya know, I failed to do 10 on the last sets. I clenched harder than usual at the top of each rep.