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Old 03-24-2013, 04:41 AM
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NJI NJI is offline
NJI is gaining weight!!
Hyperplasia Aggressor!!
 
Join Date: Jan 2002
Location: Colorado, USA
Posts: 6,883
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PULL / LIGHT CARDIO - morning

stairmaster 30 minutes on 10, full sweats/hoody zipped

wide pullups with slow negatives 8-12x
-superset 10# plate laterals 7,7,7 behind back, normal, front raises
-superset closegrip seated cable rows 8-12x, hold rep @ full pull

8 sets of the above protocol

lying ab/lat throws (?) - lay down like you're going to do a situp and hold a 25# weight in above your head. throw the weight as hard as you can without letting go and stand up then press it over your head and then sit back down.

3 sets of 10 reps of above ab/lat work.
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Journal of HYPERplasia Research


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