pull ups
3x8 body weight plus 45 normal grip
3x6 body weight plus 45 parallel grip
i was at 24 hour fitness and everything was in use but the assisted pull up bar. i put the assist thingy up but the weight would hit it, so every rep had to be super in control and not super fast..especially with parallel grips since it put my body closer to the machine
wide grip rows
1x10x130
1x10x140
3x8x150
reverse flies on machine
3x10x100
dumbell rows
1x12x65
3x10x70
angled lat pull downs on cable cross machine
1x10x90
3x10x100
high row
3x8x100
1 30 second pull-up...15 seconds to go up, 15 to go down. grip was dying. the goal is to be able to get to a 1 minute pull up.
too legit to quit pull-ups
2x10
that means going from arms completely extended to all the way up so your chest touches the bar
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