Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 219 lbs)
    • 2 sets x 7 reps (warm-up)
    • 12.5 lbs, 3 sets x 7 reps*
  • Barbell Shrug (w/ straps)
    • 205 lbs x 20 reps
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 435 lbs x 15 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps
  • Preacher Curl (w/ EZ-Bar)
    • 55 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 55 lbs, 3 sets x 12 reps

Commnets:

* The last time I have done this much weight in this exercise was back when my bodyweight was 160 lbs and while adding an extra 70 lbs attached to my waist for a total of 230 lbs. Today I exceeded my total for the same 3 sets of 7 reps. This gives me a few new goals to accomplish – breaking my older records for total weight – while getting accustomed to chinning at this heavier bodyweight.

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