Back/Bi's *Pull-Up HELL* 9/14/11
Duration: 2-2.25 Hours (15-30 minutes shorter)
Mood: Confident
Energy: Strong
Other notes: Body weight today was 230-231Lbs, Last workout i was 226Lbs.
Lifts
Pull-Ups Overhand Grip- These are done with a pause at the bottom.
BW x 3
BW x 5
BW x 5
BW x 6
BW x 9 *PR* +3 Reps
Chin-Ups- Mostly for Bi's, First time doing these in a longggggg time.
BW x 9 *PR*
BW x 10 *PR*
BW x 10 *PR*
BW x 10 *PR*
BW x 13 *PR*
(Assisted) Wide-Grip Pull Ups- BW @ 230/231Lbs for pull-up reference.
-30 x 7 *PR* Wasn't an amazing PR, form was rough and back was definitely spent from bodyweight.
-50 x 6
-80 x 10
-100 x 17 *PR* +3 Reps, Beta-Alanine must be kicking in now because the burn is getting less intense.
Drop set to
-120/-140/-160
(Assisted) Pull-Ups Overhand Grip-
-40 x 8 (I guess PR since i weigh 6Lbs heavier? Got the same last week)
-60 x 10
-80 x 7
Drop set to
-100/-120/-140/-160
(Assisted) Hammer-Grip Pull Ups-
-60 x 6
-80 x ?
Drop set to
-100/-120/-140/-160
Wide-Grip Pull Downs- Doing these with a lot more control now.
80 x 20 *PR* +4 Reps, this was a warm up xD
100 x 14
120 x 13
140 x 10
160 x 7
Yate's Row Over Hand Grip- Do these in the power rack and do every rep from a dead-stop (meaning bar sits on rails for a second before another rep is initiated)
135 x 28 *PR* +18 Reps. Was really surprised by this
![Er... what? o_O o_O](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
225 x 10 *PR*
225 x 10 *PR*
EZ-Bar Curls- Did 1 set standing and i was done. Tried preachers and my bi's were fried.
50 x 14
Wide Grip ROW-
80 x 20
95 x 13
140 x 5 *PR*
Other Exercises: (Yup, i did it again
![Smile :) :)](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
)
Incline Bench Push-Ups- 4 Sets, not to failure.
46 Sets Total