Please Scroll Down to See Forums Below 
Zander1983
New member
Chinups (shoulder-width, supinated)
BW x 3
BW+11 x 3
BW+22 x 3
BW+33 x 3
BW+44 x 1
BW+55 x 1
Rack Deads
264 x 3 x 8 (8 sets of 3 reps)
Reverse Pushups (extra-wide, pronated)
BW x 5 x 3
Reverse Pushups (hands touching, supinated)
BW x 5 x 3
The rack deads were brutal on my core. My grip is dead! The extra-wide reverse pushups pound my rear delts, which I really need.
That was followed up with an excessive amount of roast beef and potatoes, and the compulsory bowl of vanilla ICECREAM
BW x 3
BW+11 x 3
BW+22 x 3
BW+33 x 3
BW+44 x 1
BW+55 x 1
Rack Deads
264 x 3 x 8 (8 sets of 3 reps)
Reverse Pushups (extra-wide, pronated)
BW x 5 x 3
Reverse Pushups (hands touching, supinated)
BW x 5 x 3
The rack deads were brutal on my core. My grip is dead! The extra-wide reverse pushups pound my rear delts, which I really need.
That was followed up with an excessive amount of roast beef and potatoes, and the compulsory bowl of vanilla ICECREAM
