RACK PULLS 405 X 3 AT BODY WEIGHT 137. friday, 11/26/10.

Rack Pulls/ Deadlifts Off Blocks
405x1
405x3 --> P.R.!!!!!!
405x3
405x2
-> all belted, with rack pins just below knees.

Barbell Shrugs 3x5 (belted)
-> all @ 315

Good Mornings 3x5 (belted)
-> all @ 135

Stiff-Leg Deadlifts (belted)
225x8
275x5

Semi Close-Grip Incline Bench 4x5
-> with hands just inside rings
115
115
115
125 (easier than expected, controlled weight and stayed tight)

Standing Press 4x5 (belted)
-> all @ 80

Tricep Pullaparts 3x15, burnout
70x15
70x15
70x15
50x20

Wide-Grip Pullups 4x5 BW

Semi Bent-Over Rows 4x5
-> all @ 115

Preacher Curls (Open Grip) 3x10
-> with easy curl bar + 10s = 50 lbs ?

Cable Abs 4x3
110 --> P.R.!!!
100
100
100

One Arm Rear Delt Flys 3x10
-> all with 15 lb dumbell

Weighted Cherry Pickers (Core)
50x10
35x20
35x20
35x26

Front Delt Raises 3x10
-> with 15 lb dumbells

Lateral Delt Raises 3x8
-> with 10 lb dumbells

Forearm Grip Holds 3 x (10 sec.)
-> with 3 plates on each side of shrug machine

Forearm Wrist Flips 3x20
-> all @ 100 lbs

(2) Light Rotator Cuff Exercises 3x10
-> with 5 lb weights