Lats, Traps, and Biceps

Hang Clean:
5 x 45, 8 x 135, 3 x 185, 2 x 225, 1 x 245, 3 x 265, 3 x 265

One-Arm Dumbbell Rows:
10 x 80, 10 x 85, 10 x 90

Dumbbell Cleans:
3 x 70, 1 x 90, 3 x 80, 3 x 90

Neutral Dumbbell Holds:
65 x 30 seconds, 70 x 30 seconds

Dumbbell Shrugs:
10 x 95, 10 x 100, 10 x 105, 10 x 110

Overhead Shrugs:
3 sets 10 x 135

Lat Pulldowns:
5 x 120, 5 x 160, 5 x 170, 5 x 180, 5 x 190, 5 x 200

Forearm pulldowns:
10 x 80, 2 sets 10 x 110

Reverse Flys:
3 sets 10 x 25

Band-Assisted Chins:
2 sets 5 x BW - Ave Band

Hammer Curls:
10 x 30, 10 x 35, 10 x 40, 8 x 45

Spider Curls:
10 x 25, 10 x 30, 10 x 35

Over/Under Curls:
3 sets 12 x 80

Forearm Circuit:
3 times: 10 x 10 (flexion), 10 x 10 (extension), 10 x 20 (seated hammer curl)

Static band crunches:
3 sets 5 x average band (held for 5 sec each)

Wood Choppers:
2 sets 15 x 120


So I pretty much went in and tried to kill my upper back, arms, and core for about 2 1/2 hours. Watching NSM this weekend got me really motivated. I felt really good about the hang clean and dumbbell clean. I am very sore today after that workout. I felt sort of puss doing band-assisted chins. but I have to build myself up to real pullups to get the Lats I want. My Lats hurt a lot today so I know I hit them hard. I have learned to activate them more in the press and work them harder when pulling. I am so psyched to train hard until school starts and train even harder when my workout partners get back. I can't wait for the day when all 3 of us can enter a contest and make podium finishes in our weight classes. Also I am pumped about the bad-ass professor that might start training with us.