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Old 11-11-2012, 11:14 AM   #706
Kevin Shaughnessy
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Join Date: Feb 2010
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Sunday November 11th

Chin Up Ladder
10
9
8
7
6
5
4
3
2
1


Short rests whch forced me to rest-pause a lot of reps starting on the third set.

Seated Cable Row
60x12
75x12
90x6
60x12


Lat Pulldown
60x20
75x15
90x10
105x8
120x5


Just to make sure my lats were completely smoked.

Seated Machine Row
45x3x12


Fuck stimulation this is annihilation.

DB Curl
15x20
15x12,10,8


First set I noticed my front delts were burning as much as my biceps, so I glued my arms to my sides, stuck them back and focused on making the bicep contract, and it really worked. Also turned an easy set of 20 into a max set of 12.

DB Shrug
65x20
60x18
55x18
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