Upper Back

3/10/09

Wide Grip Lat Pulldown

120 x 10

130 x 8

140 x 6

150 x 4

Chest Supported Rows

90 x 5

115 x 5

135 x 3

Close/Neutral Grip Lat Pulldown

120 x 10

130 x 10

150 x 6

180 x 4

Rows

120 x 10

130 x 8

140 x 6

160 x 4

Reverse Flyes

90 x 10

115 x 8

130 x 6

145 x 4

Curls w/ EZ Bar

80 x 8

80 x 4

80 x 4

Abs

Upper Back

11/13/08

Body-weight Wide Grip Pullups

x 14, x 8, x 7,  x 6

Rows

110 x 10

120 x 10

140 x 4 x 2

Reverse Grip Lat PullDown

110 x 10

120 x 10

140 x 8

130 x 8

High Row

160 x 10

180 x 10 x 2

Preacher Curls + Seated Hammer Curls

Upper Back and Bis

V-Bar Rows:
2 plates X 10
3 plates X 8
4 plates X 8
5 plates X 8
6 plates X 7
7 plates X 6

Weighted Chins (underhand grip):
bodyweight X 8
45lb X 8
70lb X 6 (3 sets)
90lb X 3 (failed 4th rep)

Dumbell Rows:
80lb X 15 each arm
95lb X 15
105lb X 15
110 X 12 (started losing grip on left hand)

Wide Grip Lat Pulldown:
4 sets

Hammer Curls:
40lb X 8 each arm
50lb X 8 (2 sets)
60lb X 6 (2 sets)

Preacher Curls:
4 sets