Trying to break through my pull up plateau.  Testing my max on Saturday.  No more back work after tonight.

Pull ups
3 X 5 
2 X 5lbs
2 X 10 lbs
2 X 15 lbs
2 X negatives

Shrugs ;(concentrating on retraction)
4 X 10

Lat pull down (triangle bar)
10-10-6-6

Wide bar seated row
10-10-6-6

DB Pull over
4 X 10

Hyperextensions
2 X 15

Rotator cuff
2 X 12

Decline BB chest press
3 X 10-12
1 X 6-8

Incline DB chest press
1 X 10-12
1 X 6-8

Flat bench flys
1 X 10-12
1 X 6-8

Dips
2 X 10 
2 X 5 lbs + BW
BW dip contest


Tomorrow ->  crossfit circuits

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Comments

• kolhy 2012/11/19
  Bookmarking this for next week. Workout partner just called in sick :(