Back and Biceps

Close Grip Triangle Handle Pulldowns:
10 x 90, 10 x 110, 10 x 130, 10 x 150, 10 x 170

Hammer Curls:
2 sets 10 x 20, 2 sets 10 x 25, 10 x 35, 10 x 40

Dumbbell Cleans:
4 x 55, 3 x 60, 3 x 65, 3 x 70, 3 x 75

Dumbbell Shrugs:
10 x 85, 10 x 90, 2 sets 10 x 95, 2 sets 10 x 100

Standing Cable Rows:
10 x 110, 10 x 130, 10 x 150, 10 x 170, 10 x 190

Chest Supported Rows:
3 sets 10 x 50 (on dumbbell incline bench)

Spiders:
3 sets 16 x 95

Reverse Grip Curls:
2 sets 10 x 70

Full Forearm Rotation:
2 sets 15 x 10

Forearm extension and flexion:
3 sets 12 x 20

This was my first good Back and Bicep workout since my injury 4 weeks ago. I am feeling close to top form with my right bicep, but I can feel some adhesions and scar tissue in there so I am having to break it up and take it easy for the next few workouts. I tried two new exercises today; chest supported row with dumbells on the incline bench, and spiders which I just learned about today in an email from elite. Both worked well, but spiders are the real deal, these kicked the shit out of my forearms. I will definitely make these a staple in my grip and forearm training.