Weights: Sunday 3/11/7

Back:

Hammer Strength Iso-Lateral High Row: sounds complicated but it's just a machine and it sounds like a lot of weight, but it isn't.
(3) 10 @ 220

chest supported bent over row:
(3) 10 @ 80

bent over bar row:

(3) 10 @ 90

reverse flys:

(3) 10 @ 65

biceps:

thick bar curls: using the curl bench i substituted the thick bar for the regular bar, which works on your grip strength as well.
(3) 10 @ 55

machine curls:

(3) 10 @ ???

forearms:

grip rotation: it's just like the old school drill a hole in a broom stick, slip the rope through, knot it and tie a weight onto the end.

(9 in groups of 3) @ 45

reverse curls: with the thick bar. Same thing as a bicep curl but turn your palms out and concentrate on lowering the bar slowly, which works the forearms.

(3) 10 @ 45