T Bar Rows
90 x 10
135 x 8
180 x 8
225 x 4 x 6
Rack Pull to Shrugs
425 x 3 x 10
Pullups
5 x 5
Smith Machine Dead Stop Rows
225 x 3 x 8
Partial Pulldowns
230 x 3 x 12
A real fucking fat bar curls
75 x 3 x 12
Squeezed the piss out of my biceps using this thing.
Spider Curls with EZ Curl Bar
75 x 12
Same thing, applied some massive squeezeage to my bis. They are responding better to lightening up the weight and focusing on that flex.
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