Weighted Pullups. Wednesday, 3/2/11.

Weighted Pullups (Medium/Wide Hammer Grip) 3x5
-> all BW + 25 lbs

Weighted Pullups (close Hammer Grip) 3x5
BW + 30 lbs
BW + 35 lbs
BW + 40 lbs

Shrug Machine (seated) 2x5, 3x20
-> heavy sets with 3 plates each side
-> light sets with 1 plate + 35 lbs each side (closed palm grip)

Biceps
-> all open grip
-> first set: 70 lb bar x 7+f -> 60 bar x 2+f -> 40 bar x 11 reps
-> second set: 60 lb bar x 7+f -> 40 bar x 6+f -> 30 bar x 7+2f reps

Face Pulls 4x12
-> all 80lbs, with hammer grip, with individual handles machine

Forearm Grip Holds (on shrug machine)
-> 3 sets x (6-9 sec.) with 3 plates on each side