Nautilus Laterals (120): 55x15, 60x12x2, 70x10. Movements like this are what machines are made for. The burn was intense.
Smith Machine Barbell Rows (115): 45x4x3, 55x4, 65x4, 80x4x5. This move did jack shit for me - - - I didn't feel it. So I went back to my old standby, the T-Bar Row (There ain't much for rowing stuff at Bangor, and the other Nautilus rowing machine doesn't do anything for me.). I adjujsted the seat downward so that , at the top, my arms were at 90 degrees. I then pulled 105 lbs for 11 reps and I felt the pump right in my traps and upper back. So, , back to the T-Bar.
18" Incline Pushups: 8 sets of 3.
Hoist Wide Pullups (134: gym weight 240.7, added 2.5 lbs plate in my pocket): 83.2 x 3 x 8. Decided to treat these like a dynamic effort movement, which I hope will improve my pull. The trick with using assistance on a machine is that you can't do it so fast that the assistance is not gradual the whole way through.
Leaning Dumbell Shrugs (65): 25x15, 30x12x2, 35x10
Bicep 21s (EZ Bar): 40x21x2
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