Judge, Jury and Executioner 
Join Date: Feb 2004
Location: Denver, Colorado
Posts: 13,164
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Tuesday, April 29th, 2008
Trained in the p.m. about 6pm.
back -
hammer latt pulls to front (not a unilateral pull) 160x 11, x7, x5
supported tbar rows 4.5 plates x 10, x 6, 4 plates x 7 (had to drop as the last set was heavier than I wanted it).
long pulley rows 210 x 9, 190 x 8, 180 x 8 (I went a little lighter to pull back further for a better squeeze)
narrow, neutral grip chins (just inside shoulder width) -50 x 9, x 6, -60 x 6
I have been focusing more on what I call finishing my back reps. What I mean is that I think a lot of guys, myself included, get caught up in weight too much and the last inch or so of the rep doesn't get finished because the weight is too heavy. I focused more today on making sure that my elbows were back further than normal at the end of each rep. Good back development = finishing reps.
traps -
smith shrugs 405 x 8, x 6, 365 x 8, x 6
biceps -
EZ bar curls 80 x 11, x 8, x 6
machine hammer preacher curl 50 x 7, 45 x 7 (this exercise was useless today because I was shot at this point. I could barely feeling my bicep contracting at all)
Remember, too, that the weight of my arm movements matters little to me. My focus is not on arms, at this point.
lowerback -
hyperextensions 0x12, 45x12, x10, x9
I have to be very careful with these because my back is pretty vulnerable right now. I got a good pump and then didn't push it
Skip
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