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The Professor · 09-22-2009, 08:41 AM

grip & traps day

underhand close-grip rows: 45# x 10, 95 x 10, 135 x 10, 155 x 8, 175 x 6, 175 x 5
db farmer's walks (20 yards ea): 75# x 1, 80 x 3, 85 x 1
one-arm underhand pulldown + hold to failure: 2 "sets" at 75lbs
shrugs: 135 x 10, 225 x 10, 315 x 10, 365 x 8, 405 x 6, 455 x 1/hold
ghetto reverse hypers: 4 sets of 10-12 reps

09-22-2009, 08:41 AM	#2621
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 grip & traps day underhand close-grip rows: 45# x 10, 95 x 10, 135 x 10, 155 x 8, 175 x 6, 175 x 5 db farmer's walks (20 yards ea): 75# x 1, 80 x 3, 85 x 1 one-arm underhand pulldown + hold to failure: 2 "sets" at 75lbs shrugs: 135 x 10, 225 x 10, 315 x 10, 365 x 8, 405 x 6, 455 x 1/hold ghetto reverse hypers: 4 sets of 10-12 reps __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!