4-27-10: Upper Back, New Diet, Video Form Review, & Biceps??

*** TODAY I BEGAN THE EXTRA CRUNCHY PEANUT BUTTER, CLOVER HONEY, & TRISCUIT ORIGINAL STYLE CRACKER NIGHT-TIME SNACK DIET ***

------>> for deadlifts, I need to maintain my hamstring pre-loading lift-off as I pull the weight off the ground. that is really helping.

------>> for squats, I need to focus on staying upright with my chest out, and sitting back.

------>> for bench, I need to maintain tuck better and learn how to facilitate and engage my lats (which is why I have begun pause work on upper back day).

Chest Supported T-Bar Rows
-> inner handles, close-grip
55lbs x 5
70x5
60x5
60x5
60x5
-> all sets with standard pauses

Weighted Ultra-Wide Grip Pullups
15lbs x 5
15x5
15x5
-> all sets with standard pauses, and slow and controlled going up and down

Shrug Machine (Seated)
70lbs on each side x 8
90lbs on each side x 8
135lbs on each side x 5 (really tough)

Cable Abs (bending at waist)
150lbs x 8
150lbs x 8
-> all sets with standard pauses

Close-Grip (Inner) Lat Pulldowns
140lbs x 8
140lbs x 7
-> all sets with standard pauses


*** GIVEN THAT I HAVEN'T DONE BICEPS IN A COUPLE MONTHS AT ALL . . . AND TALKING WITH GREG, GREG CONVINCED ME THAT I SHOULD DO AT LEAST 1 BICEP EXERCISE PER WEEK TO MAKE SURE MY BICEPS ARE STRONG ENOUGH SO THAT THEY DO NOT LIMIT MY BACK WORKOUTS.

TOUCHE GREG. TOUCHE.

I WILL RESTART OPERATION BICEPS. OPERATION TRAPS IS STILL UNDERGOING PHASE 2 OF PROGRESS.