Today’s Major lift was a bit of an embarrassment. My nemesis…Pull Ups. They seem to be the first thing that goes when I stop working out. I think I may need to start a Pull Up Progression Protocol to be able to get the weight up. I was supposed to follow the normal 5 Rep with the 60%, 75%, 85%,85% of weighted pull ups, but I could not make it through the full sets. waah waah waah. I’ll document my failures too!

Weighted Pull Ups: 5 Reps: 60%, 75%, 85%,85%: 5lbs./ 3 Reps with 5lbs, 2 without/3…/2 1/2…hahah.

Dumbbell Single Rows: 4 Sets 10 Reps: 45/45/45/45

TRX Upright Rows: 10/10/10/10

Incline Curls: 4 Sets, 10 Reps: 20/20/20/20

SUPER SET: 4 Sets, 8 Reps:

Zottman Curls        15’s   15’s   15’s  15’s

Cross-body Curls   15’s   15’s D  15’s   15’s

Pronated Curls       15’s   15’s   15’s   15’s DD   (D’s for had to drop ’em for a sec.)

I’m a core guy. Not much on the Biceps, but I’ll be doing my best to really pump the hell out of these arm knots. The wife will like that.