today was a great workout! I really pushed hard on back, really working with chins, and went above and beyond on them, doing extra sets extra slow resisting the negative. This is a very good burn to start the back out! Used 3 different hand postitions, and used the assist with weight when I had to do a drop to keep the sets going. My aim was 10-12 reps on each set. (Not on underhand close grip though, by then I was beat!) Anyway, here is the day, back was very pumped, as well as lower biceps in a finish up exercise.

Back..

Wide grip chins(pulling up toward stomach, and resisting very slowly down at the same angle...really puts great emphasis on the lats!)
2 warmup sets with weight assist
Sets....10.(10,2x80),(6,6x90)

Shoulder width chins(same motion as above)
Sets...(5,7x90),(4,4x90)

Close underhand grip(same motion, jump up and grab bar to start though)
Sets....3,3,3,3

Rotary upper back machine(last set bring down extra weight with help and resist and hold for 30 seconds, 3 reps, then resist the up motion)
100x9,130x10,145x7,

Supeset T bar rows(close grip) with dual axis rear delt machine using low handle row
Sets...45x10,45x10,50x10/110x10,130x10,140x10

Good fascial stretching after each of these sets

Hypers
Sets...10,10,25x10 superset with low pulley lat row
sets...90x12,110x10,130x10(going strictly for top form here)


Biceps

Preacher hammer curls
Sets....80x10,(90x8,50x8),(95x6,55x6),100x6

Great burn going in back and bi brachialis. Very much pleased with todays workout as compared to yesterday.

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