Shame that I forgot to take few pics after todays pull workout. Decided to try workout from latest Bumestead's vid with Ian, it was horrible, but gains arr granted after such shyt... I try my best to describe it.
Straight arm rope pushdown
4 sets (one set consists of 4x6 reps with 10 sec pause after every 6 reps)
Wide grip front pulldown
4x12
Supersetted with
Low close grip cable row
4 x 8 (focus is on negative in every rep, aim for 6-8 seconds of negative portion of rep)
Underhand lat pulldown on incline bench
(This one was killer. Sart with 12 reps, after that, each set you go to failure after every 45 sec, 35, 25, 15, 5 seconds, after that, same, but go up in time 15, 25, 35, 45 sec after each rep, no pause. )
One arm seated cable row
4 x each hand ti failure alternating them without pause
Close grip pulldown
Just 2 sets of 12 with drop set until failure and after each set you hold in flexed position as long as you can.
Biceps cable curl (35 seconds of strict curls)
3 x 35 seconds
Incline bench parallel biceps curl
12, 10, 10