Monkey Grip Pull-ups: Normal grip x 5, 5, 5, 5
Neutral Grip x 5, 5, 5, 5
T-bar Rows (w/straps): 50kg + 3 plates: 12, 15
+25lbs x 12, 15
Plate Shrugs: 100x25, 25, 25, 25
Close Grip Pulldowns: 150x12
190x8
250x6 questionable reps
Dumbbell Curls: 40x6, 6, 6, 5, 5
This new grip kicks ass. My lats are completely fried as I am typing this. Unfortunately, I couldn't load these today b/c we did them on the smith, and I had no room for my legs, much less extra weight. Also, the neutral grip was slightly uneven, so I switched direction on each set.
The T-bar rows were done with straps, as to prevent the inevitable hand-tearing that seems to accompany this exercise. The shrugs were light to get some bloodflow into the traps after the rows.
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