Seated Row Machine 6x3
60 lbs each arm
70
80
90 -> P.R.!!!
90
90
-> using the inner-hammer-grip holds.
-> all with slight pauses, slow and controlled.
Seated High Row Machine 4x4
115 lbs each arm
125
135 (a.k.a. 3 plates) -> P.R.!!!
135
Behind-the-Head Pullups
10 reps BW
9 reps BW
-> on a straight bar.
-> THESE ARE AWESOME BUT APPARENTLY PUT A LOT OF TENSION ON THE ROTATOR CUFFS SO I WILL NOT BE DOING MUCH BEHIND THE HEAD TYPE EXERCISES SINCE I NOW AM AWARE OF THE EXCESSIVE STRAIN.
Regular Pullups
1 set of 8 reps BW
-> on a straight bar.
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