RETURN OF STRENGTH TRAINING. Upper Back. Sunday 2/27/11.

*** I'M BACK TO UPPER BODY STRENGTH TRAINING. ACHILLES TENDONS ARE FEELING GOOD. FOR THE PAST 2 WEEKS, I'VE BEEN DOING SOME LIGHT LEG MACHINE WORK. OVERALL I THINK I TOOK 6 WEEKS OFF LOWER BODY TRAINING. ***

Pullups (BW)
-> one all-out set of 20 reps Body weight --> P.R.!!!!!!

Weighted Pullups 3x5
-> all BW + 25 lbs

Weighted Pullups (semi-open grip) 3x5
-> all BW + 25 lbs

Face Pulls 4x12
-> all at 85 lbs

Shrug Machine (seated) 2x7, 3x20
-> 2.5 plates each side, 2 plates + 35 each side, then rest at 1.5 plates each side

Biceps
-> inner open grip with 60lb bar, then immediately to reverse grip with 40lb bar, then outer open grip with 25lb bar
-> first set: 8, 12, 13 reps
-> second set: 6+f, 10, 19+f reps

Forearm Wrist Flips
-> palms up till failure, then immediately after with palms down till failure (on straight bar with machine)
-> first set: 120x20 -> 120x20
-> second set: 120x18+2f -> 120x15+5f