<SwagMorris Bulking>

[SwagMorris]

Intro: I have had several other journals, as well as a lot of entries on bodyspace keeping track of workouts. For the past 3 months, I haven't recorded any workouts. I plan on keeping this journal for the next year. My goal is to get to 220, with a relatively low bf%, and then cut to single digits, and see where that gets me.

Training philosphy: It is hard to over-train. You have to really have that goal in mind, if you are not eating, and sleeping correctly. I've lifted 6 days a week, while doing manual labor, eating **** food (a lot of it though), and playing basketball 5 days a week. Did not ever feel over-trained. I workout almost everyday. Taking days off when schedule permits. I'll lift, do plyometrics, go hiking/running. I love exercising. Don't like going a day without it, unless I have better things to do (family ish).

I incorporate a lot of different principles into my routine. I want to be strong, look good, have healthy joints, still be able to scratch my back, and grab the rim (dunking was about 40lbs ago). With these goals in mind, I base my workouts around squats, RDL, weighted dips, weighted chins/pullups, incline bench press. I hate flat benching. Not saying it's a bad exercise, but my body doesn't like it anymore. I also do a lot of calf work, because they suck. They have gotten much better in recent years though. (I will post new pics soon)

Basically, I've been lifting for the past 10 years. (actually 18, I started doing pullups, situps, and pushups when I was 8 for football. Haven't gone a week without doing any of those for the past 18 years). With this number in mind, not claiming I'm an expert, but I am an expert on my own body. I do in and do what I feel. If I feel like doing 10 sets of squats, I do it. I have no real set routine. I know which exercises work best for me. How to make my muscles stronger. How to make them bigger. How long to rest. Consistency is another matter, that's why I have this journal for the next year.

I have done split routines, upper/lower, fullbody, BFS, DC, push/pull/legs (current one), and all other combos. Now I try to work each muscles group, twice within a 10 day period (preferably 6 day period when schedule permits).

For squats, my knees had started bothering me, so now I only perform, ATG, with a pause, and de-weighted. Knee pain is gone, back strength has improved, and form is perfect every rep. Of course, this doesn't train the quads as well as my usual close stance (heels 6 inches apart, ATG), so now I use leg press (I hate this exercise with a passion) to train my quads properly.

Diet:

Eating as much as possible right now. I usually don't have much of an appetite, so getting the necessary calories in to gain has always been difficult for me. I've counted calories in the past, and I easily get between 3k and 4k in a day (I don't count right now). Protein sources are usually whole eggs, chicken, beef from time to time, whey, and skim milk. I drink a lot of milk. A gallon about every 2 days. Carbs are cereal, oatmeal, whole wheat bread, pasta, white rice (brown rice is disgusting) and beans. Fats are peanut butter, olive oil, and vegetable spread, yogurt. I try to eat salad every day, bananas, apples, carrots. Looks like a lot of food when you type it all out, doesn't it. I don't shy away from junk food, at all. I dirty bulk.

I generally snack throughout the day, then eat a big meal when I get home at night, then have another snack before bed.

Supplements:

Whatever cheap whey I can find, Jack3d, and a multi if I remember.

Stats:

6'1"
200-203lb for the past month or so.
BF% is unknown at this time. Lowest I've been in the past few years in 9% in 2009. Will see if I can get this tested at my gym when I see a trainer that I'm cool with.

PRs:
This is just for exercises I currently incorporate.
Dips: BWx60 (done when I was 18), +135x8, +160x3
Incline Bench: 255x2, 225x10
Pullups: BWx40 (done about 6 months ago @~185lbs), +45x12, +55x10, +90x4
Hammer Grip Chins: +90x7
RDL: 315x8, 365x4
ATG squat (1 second pause, de-weighted): 315x2, 325x1
Leg Press: 16 platesx8, 14 platesx15, 12 platesx20
Seated DB Shoulder Press: 80'sx10, 90'sx4
Incline DB Bench: 100'sx10, 105'sx7 or 8.

I probably will never say PR's for accessory exercises.

Goals:
Incline bench 275x1 (this won't take long). 225x15
RDL: 365x6 (I haven't used more weight on this in about 5 years, than what I currently use)
Hammer Grip Chins: 90lbsx10
Pullups: 90lbsx8, BWx50 (I can probably do about 35 right now)
Weighted dips: 180x3, BWx65 (did 45 today, after doing 6 worksets. Can probably do at least 50 right now)
My squats: 365x1

[SwagMorris]

Just got back from a week long vacation. Went to the park 1 day while I was gone. Did pullups, chinups, dips, and leg raises. First real workout back, so I did a fullbody push day. Tomorrow will be a fullbody pull day, and then back to basics.

Highlights: Incline bench 255x2 (was relatively easy. May have had 3-4). I never train to failure on heavy compound movements. Have experienced too many injuries.

My squats: 315x2 (may have had 3-4 as well. Was so tempted to do more)

Dips 160x3, 135x6 BWx45

Lots of other accessory exercises.

Workout took about 105 minutes since I did so much stuff.

I hardly ever train that long. I get too hungry.

[SwagMorris]

Pullups
BWx10
+90x5 PR
BWx33

Cable Rows (V-Grip)
285x6
240x12

~supersetted with~

Bent DB Laterals
25x20
25x15

RDL
135x5
225x5
275x2
315x2
365x4
315x6

Lying Leg Curls
110x5
180x6
130x16

Seated Hammer Strength Shrugs (weight in plates)
370x6
320x12
230x20

Curls
Standing DB Curls 65x4/4
Standing DB Curls (simultaneously) 50x12/12
Incline Curls (simultaneously) 30x18/18

Good PR on weighted dips. Was disappointed on only being able to get BWx33, with my PR being 40. I was hoping that after doing heavy weight, that it would be easier. I guess I do weigh about 15-18lbs more than when I got my PR, but I think I definitely have room to grow on these. RDL is an exercise I need to do on a more consistent basis to increase my strength on them. I tied my PR with 365, but I really only do this exercise once or twice a month. Once a week for now on. I will probably start including conventional or sumo deads in my routine soon. I've never actually have done sumo deads with more than 135lbs, so this will be a new exercise to me. I did curls the way I did, because all of the DBs were being used that I wanted. I think I've done 70-75lbs for about 6 reps on curls before. I'm sure my form is more strict now though. I've had elbow problems in the past from using loose form. My form is always strict on every exercise that I do, except maybe shrugs and calf work sometimes, because injuries have slowed my progress way too much in the past.

[SwagMorris]

Standing Calf Raises
4 sets 10-6 reps, each set ending in a drop set

CGBP (8 inch grip)
135x10
185x5
205x3
225x3
245x3 PR

Seated DB Presses
50x10
70x5
80x8 (2 reps shy of PR, but probably better form)
65x12

Seated Calf Raises (1 minute rests)
180x8
135x13
135x12
135x10

Standing DB Front Raises (simultaneously)
30x15
35x12
40x8

Lying DB Extensions (simultaneously)
40x12
45x10
50x8
30x17

V-Bar Cable Pressdowns
5 sets 8-15 reps

First time I've done CGBP in maybe 6 months. Got a PR out of it. Not that I don't like the exercise, I just normally don't find a place for it on a day to day basis. I used to have an ARM Day, so there for CGBP came in handy. I didn't really do chest today, because it is still sore from 2 days ago. Seated DB press was great. I usually lift heavy with my chest before I do shoulder presses, so I was excited to see how much I could do. Form was spot on, so I'm happy with my strength on this. Day off tomorrow (maybe plyometrics or a hike), and then legs on Monday.

[SwagMorris]

Only posting this because I've eaten like a king today.

Woke up early and ate my usual cereal, yogurt, and banana. Got ready. Wife made eggs with spinach, turkey bacon, and blueberry whole wheat pancakes. Had a glass of milk to wash it down. Got back from church, grilled up some huge porterhouse steaks, wife made shrimp scampi with whole wheat noodles, and steamed asparagus, doused in olive oil and vegetable spread. I'm stuffed. Bout to take a nap, wake up and eat some left overs from this feast.

[SwagMorris]

ATG squats (de-weighted)
135x5
225x5
275x2
315x3 PR

Leg Extensions
3 sets of 12-20 reps

~supersetted with~

Walking DB Lunges
50'sx8/8x3

Seated Calf Raises
135x20
180x8x2
180x6
115x20

Hanging Leg Raises
BWx15,10,10,10

Calf Presses on Leg Press Machine
10 45's for 4 sets of 15-12 reps

Went running with the dog afterward. Planned on doing leg press, but both were taken. Haven't do walking lunges in about a month, so these felt great. Burned like hell supersetting them with leg extensions. Pull tomorrow.

[SwagMorris]

Hammer grip chins (shoulder width grip)
+90x8 PR
+90x6x2
+45x10

-supersetted with-

Cable face pulls
4 sets 12-15 reps

Hammer strength (hi/low) row

6 45s x 10 for 4 sets

-supersetted with-

DB shrugs
4 sets of 10

Finished up with 8 sets of curls.

Forearms got the best workout today. Didn't deadlift. Back is sore from squads yesterday. Will deadlift on my next either lower body, or pull workout. Felt strong on chins. 2 reps away from my goal.

[SwagMorris]

Incline Bench
135x5
185x5
225x2
245x1
265x1+1 PR (spotter touched it, when they shouldn't have. I raged)

Dips
BWx10
+90x5
+135x2
+165x2 (PR, but failed on 3rd rep)
135x8 (Tied PR, been wanting this for months)
+45x30

Pec Deck Flys
1 warm-up 2 work sets of 6 and 12 reps

Front Raises (simultaneously)
35x12,10,10

~supersetted with~

Standing DB Press
45x10,8,8

V-Grip Pressdowns
4 sets of 10 reps

Seated Two Arm DB Extensions
90x8,8
80x10,10

Roman Chair Situps
Holding 45lb plate. 3 sets 10 reps each.

Was irate at my spotter. What don't you understand? When I say don't touch unless I say to, then don't touch it. I don't even ask for a liftoff. Whatever. Was pissed that I couldn't get 165 for 3. Just did 160 for 3 last week. But I tied my PR of 8 (at probably 10-15lbs more BW). Did +45x30. Previous PR was like 22 or 23 I think, done in HS, at a weight of most likely 155-160lbs. Everything else... meh. Not lifting tomorrow. Probably running and doing plyometrics.

[SwagMorris]

Squats (atg, de-weighted)
135x5
225x5
275x2
315x1
335x1 PR

RDL
135x5
225x5
275x5
315x2
345x6 PR

Lying Leg Curls
140x12
155x10

~supersetted with~

Walking Lunges
55x8/8
55x8/8

9 sets of calf work

Change of plans today. That 335x1 on squats was definitely my max. Barely got it. Coming from a complete standstill/pause before you ascend puts some hair on your chest though. 30lbs away from my goal. I did wear practically the worst shoes ever for squatting today, on my behalf. Definitely sticking to flatter soles for now on. Probably not the best to squat heavy 3 days after squatting heavy, and lifting pretty heavy for a 4th day straight, but fuk it. Got nothing better to do, and I still got a PR out of it. Even though I've never even tried 335 for so much as parallel before.

[SwagMorris]

Wide-Grip Pullups
BWx10,5
+45x5
+70x8 PR
+90x5
+45x12

V-Grip Cable Pulldowns
250x6
220x10

V-Grip Cable Rows
240x12
255x10
225x15

~supersetted with~

Bent DB Laterals
30x12,12,10

Powershrugs
405x10,8
365x10,8

Incline DB Hammer Curls
45x15/15
55x10/10
45x12/12

Hammer Strength Preacher Curls
90x12,12,10

Tired. Falling asleep as I type this. Need a day off tomorrow, and to eat a **** load of food. That's the goal.

[SwagMorris]

CGBP (8 inch grip)
135x10
185x5
205x3
225x3
250x5 PR
225x10 PR

Dips
BWx10
+90x5
+135x6
+90x14 PR
+45x24

Incline Bench (to neck, wide grip)
155x10x3

~supersetted with~

DB Laterals
30x12,10,10

V-Grip Pushdowns
4 sets 15-10 reps

~supersetted with~

Overhead single DB extension
30x8/8x4

Worked 10.5 hours today. Was exhausted. Took some Jack3d. Got a couple PR's. Good day. Bout to eat some filet minon wrapped in bacon, a few eggs, pasta salad, mixed salad, birthday cake, skim milk, and ginger ale.

[SwagMorris]

Narrow Stance Squats (going as deep as flexibility allows)
135x5
225x5
275x13 PR
295x6

Single Leg Press
2 platesx5
4 platesx5
6 platesx12
8 platesx6

Calf Presses on Leg Press Machine
did about 8 sets, incorporating drop sets
reps in the 25-6 rep range

Standing Leg Curls
60x12/12
70x10/10
80x8/8
90x6/6

Seated Calf Raises
90x20
135x13
160x10
180x6
135x10
90x20~ (didn't really count)

Stretching for 10 minutes

Haven't done narrow stance squats in about 2-3 months, because it was hurting my knee. Knee feels fine, and I wanted to change it up, so I went for it. My old PR with similar weight was 285x8. I thought I could get 15 actually, but I started rounding my back a little on the last 2 reps, so I decided to quit at 13, as to not injure myself. 295 was harder than expected. Wanted it for 8. Maybe in a couple of weeks I'll go for it. The bar hit the safety pins on a couple of reps, so I was getting down pretty far. Hamstrings have always been pretty flexible. I can put my palms on the ground in this position http://claimyourjourney.com/wp-conte...stretching.jpg. My groin and hips have poor flexibility though.

Everything else was meh. I'm going to do PUSH tomorrow, to give my lower back a rest, before I do PULL on Saturday, and hit some heavy deads.

[Francis333]

In. Subbed.l Will read later!

Would be cool for you to sub to my log too:
http://forum.bodybuilding.com/showth...0463023&page=2

Thanks brah.

[SwagMorris]

In. Subbed.l Will read later!

Would be cool for you to sub to my log too:
http://forum.bodybuilding.com/showth...0463023&page=2

Thanks brah.

Will check out, for sure.

[SwagMorris]

BB Rows
135x5
185x5
225x12
245x8
255x5
225x8

~supersetted with~

Bent DB Laterals
25x12x3

Powershrugs
315x15
365x12
405x10

~supersetted with~

Hanging Leg Raises
BWx15,12,12

DB Shrugs
105x12,10
100x10

~supersetted with~

Hammer Grip Chins
+45x12,10,10

Incline Curls
45x10
40x10
30x15x2

Hammer Strength Preacher Curls
90x12,10,10
70x12

Exhausting workout. Was supposed to be on Saturday, and I was going to do deads, but when I got to the gym, I didn't feel like working chest. This session took a long ass time. Was there for about 1.5 hours. I took long rests though. Lower back was extremely sore from squats yesterday (as are quads, glutes, hams, and groin). I need a break from lifting, so taking tomorrow off. Might do a high rep day on Saturday, for PUSH.

BB Rows are not an exercise I do often. Felt alright. I honestly like cable machines, or hammer strength machines better for row exercises, than free weight exercise. I always struggle with having a mind muscle connection. Whateves. Had a huge pump going on. Forearms are exhausted. Hard to type this right now actually. Calluses are ripping off. Good day. My grip sucks, so this is great to improve it.

[SwagMorris]

Flat BB Bench Press
135x10
185x5
225x5
245x2
265x2
285x3 PR
225x16 PR

Dips
+90x12x2

Seated DB Presses
45x10
70x5
80x6
75x8
70x6

Pec Deck Flys
3 sets 15-10 reps

Standing DB Laterals
30x18
35x12
40x10
25x15

Seated DB Extension
100x8x2
90x10

Rope Cable Pressdowns
3 sets 15-10 reps

Went hiking later in the afternoon.

Haven't done flat BB bench press in a couple of months (not counting CGBP). Came out with a couple PR's. I suck at bench press. I was stronger at it when I was 19 then I am now, at a BW of about 165lbs. I restarted my PRs, since I really can't remember what I used to do, but I've repped 290 before (most likely ****tier form, though). I probably won't do flat bench again for a couple of months. My shoulder just feels stiff on this. Everything else, meh. Hiking was a bad idea. It's hot as fuuuu outside. Legs on Monday.

[SwagMorris]

BB Squats (parallel, medium stance)
135x5
225x5
275x2
295x2
315x8 PR
335x2 PR

RDL
225x15
275x10

Lying Leg Curls
155x10x3

~supersetted with~

Walking Lunges (shallow steps)
55x10/10
55x8/8x2

Ab Work

Calf Work


Exhausting workout. First time I've squatted with this form on squats in about 2 years. I left a couple in the whole on the first set. Probably could have had 9-10. On my second set, I just didn't feel comfortable. Probably could have gotten 4-5 reps, but my legs were wobbly from the previous set, and my back was bending too much. Again, I am very careful about not injuring myself. Lower back was toast, so I just did some light RDLs. Upper body PULL tomorrow.

[SwagMorris]

Wide-Grip Pullups
BWx10
+45x5
+70x3
+90x5
+45x12

Hammer Strength Rows
160x10/10
160x8/8x2

~supersetted with~

DB Shrugs
105x12,10,10

Hammer Grip Chins
+45x10,8,8

~supersetted with~

Cable Face Pulls
3 sets 15-10 reps

Hammer Strength Shrugs
315x20
405x10x2
315x20

Standing DB Curls (simultaneously)
45x15
50x8
40x12

I'm tired. Long day of work. Didn't feel like working out. I went and played basketball and did plyometrics after as well. I don't know when to stop. I'm extremely sore from leg day yesterday. Plyometrics sucked because of this.

[SwagMorris]

Incline BB Bench (warm-up exercise)
135x10
185x5
225x5

Incline DB Bench (I do this exercise about once every 2-3 months. This is the second time this year)
80x5
100x10 (tied PR)
100x8
85x12

Dips
BWx10
+90x5
+135x5
+115x8
+45x25 (till failure)

Pec Deck Flys
2 sets 12-10 reps

Seated Overhead DB Extension
100x9
90x10
80x12

Lying DB Extension (2 DBs, simultaneously)
35x10x2

Cable Rope Pressdowns
3 sets 12-10 reps

Standing DB Shoulder Press
50x10x3
45x10

~supersetted with~

Standing DB Laterals
30x15,10,10
25x10

Ab Work

Bout to go play some basketball and do plyometrics. Good workout. My whole body is sore from the last two days. Glutes, quads, hamstrings, groin, lower back, lats, traps. I think I'll take tomorrow off.

[SwagMorris]

Squats (atg, de-weighted)
135x5
225x5
275x2
295x1
325x2x2 (PR)

Close Stance Squats (heels 8 inches apart)
135x5
225x5
275x10
225x15

Standing Leg Curls
3 sets 10-6 reps

20 minutes of calf work doing all kinds of stuff.

Stretching.

Bike riding.

Wanted 3 reps of 325. 2nd rep was harder than I thought it would be. Me, not wanting to injure myself, didn't go for the 3rd one. The 225x15 on close stance squats was a killer. I'm still feeling it a few hours later.

[SwagMorris]

Cable Rows
240x12x2
255x10
285x6

~supersetted with~

Bent DB Laterals
30x12x4

Powershrugs
315x5
405x12
455x10
405x15

Hammer Grip Chins
+90x6
+45x8
Wide-Grip Pullups
BWx15,12,10

~supersetted with~

Standing DB Shrugs
100x15,12,10,10

Incline Curls
3 sets 12-8 reps

Hammer Strength Curls
4 sets 10-12 reps

Was pretty tired before I did this. Was more tired when I finished. Taking the day off today, then upper body PUSH tomorrow.

[SwagMorris]

CGBP (10 inch grip)
135x15
185x5
225x3
255x1
265x2 PR
225x10

Seated DB Shoulder Press
45x5
70x5
85x6
70x12

Dips
+90x16 PR
+45x25
BWx30-40 (wasn't counting)

Cable Rope Pressdowns
3 sets 15-10 reps

Seated DB Extension
90x10
80x12x2

Cable Laterals (1 arm)
2 sets 5-15 reps (I'm reminded why I hate this exercise)

DB Military
50x12,10

~supersetted with~

DB Front Raises (simultaneously)
30x10x2

[SwagMorris]

Squats (medium stance, slightly below parallel)
135x5
225x5
275x5
315x2
345x4 PR
315x6

RDL
135x5
225x5
275x5
315x10 PR

Hanging Leg Raises
4 sets of 10

One-Legged Leg Press
4 plates x 5/5
6 plates x 15/15
6 plates and a quarter x 10/10

Lying Leg Curls
3 sets of 6-12 reps

Bunch of calf work

Stretching

20 minute jog

Went pretty deep on squats. Not ATG, but past parallel. Good PR on RDL. This exercise has been hard for me to gain strength on for years. Might take tomorrow off, or might do PULL. I'll decide when I get to it.

[SwagMorris]

Rope Cable Face Pulls
4 sets 15 to 8 reps

Wide-Grip Pullups
BWx10
+45x5
+70x6
+45x12

DB Shrugs
105x15
115x12
105x12
100x17

Medium Grip Hammer Chins
BWx5
+45x12,10

T-Bar Rows
105x12x2

BB Curls
95x5
115x5
135x3 (PR is 8)
95x12

Spider Curls
35x8/8
25x12/12
25x10/10

Standing Hammer Curls (Simultaneously)
45x10
40x12

Tired. Trying to get a lot of workouts in before I go out of town in a week and a half.

[SwagMorris]

Incline BB Bench
135x10
185x5
205x3
225x2
245x1
265x1
245x5 PR
225x8

Cable Flys (Hi/low)
35x10x5

Military Press
135x8
145x6
155x4

Standing DB Laterals
25x20
30x15
40x8

Lying DB Extension
40x15/15
45x10/10
50x8/8 drop to
30x12/12

Dips (tricep emphasis)
BWx25,15,12,10

~supersetted with~

V-Bar Cable Pressdowns
4 sets of 6-9 reps

Hard lifting heavy without any days off. I'm feeling it. Wanted to go to 275 for 1 on incline bench, but 265 was harder than I thought it would be. Cable Flys felt great. Haven't done these in several years. Nice pump. I'm kind of weak on BB Military press. Never do them. I'd like to me able to work up to be able to do 185 for a couple of reps this year.

Legs tomorrow. Probably will do high rep squats, and leg extensions.

[SwagMorris]

Squats (close stance, heels 6 inches apart, just breaking parallel)
135x10
225x5
275x15 PR
225x20

Standing Leg Curls
3 sets 10-6 reps

20 minutes of calf and ab work

Stretching

Pretty tired. Lifting everyday without a break, plus work is taking it's toll. Will probably do a different kind of pull day tomorrow, then take Sunday off completely. Will probably time myself on doing 100 pullups, since that's all the rage right now.

[SwagMorris]

100 Wide Grip Pullups
7:37

BB Rows
135x5
185x5
225x3
245x8
225x12

1 Arm DB Rows
125x8/8
125x8/8

Bent DB Laterals
30x15x3

~supersetted with~

Standing DB Shrugs
115x8x2
105x10

Hammer Strength Shrugs
4 sets 25-12 reps

Hammer Strength Preacher Curls
3 sets 20-8 reps

Standing DB Hammer Curls
50x10
45x10
40x10

30 minutes of sprints and jogging with the dog

I'm tired. I hate BB Rows. Won't ever do them again. Just hate the feel of it. First time I've done the timed 100 pullups. I realized, my goal of 50bw pullups won't be accomplished anytime soon, since I keep gaining weight. Up to 204 now. I'd guess I would need to be about 185lbs or so, to bet 50 BW pullups.

[SwagMorris]

Flat BB Bench Press
135x10
185x5
225x3
245x3
275x5 PR
265x7

Dips
BWx10
+90x5
+135x2
+160x3
+135x6

Seated DB Press
65x14,10,9

~supersetted with~

Standing DB Front Raises
30x10,10,8

Seated DB Overhead Extension
100x8,7
85x12
75x12

Cable Pressdowns
3 sets 15-10 reps

Man I really suck at bench press. Look forward to the day of when I can rep 315. That's a goal of mine for the end of the year. I think I realized why I'm not that strong on it. I have an average width clavicle. Strong triceps (hence the strong dipping strength), but I think having narrower shoulders limits chest/anterior deltoid strength. Just an observation in myself. I'm bout to do some research on this.

[SwagMorris]

AM Workout

Had the day off, so I played basketball, then went and did some plyometrics. Grabbed some 15lb DBs from home, and did a bunch of different jumping exercises. Exhausting in the sun. Also went swimming, then went for a long ass walk with the wife and dogs. Day full of exercising and eating.





PM Workout

Squats (atg, de-weighted)
135x5
225x5
275x2
315x1
335x2 PR
315x3

RDL
275x10x3

~supersetted with~

Hanging Leg Raises
BWx12x3

Lying Leg Curls
2 sets of 6 reps

~supersetted with~

Walking Lunges
60x10/10
60x8/8

Stretching and Calf Work

Wore basketball shoes today. Forgot how good these make calf work feel.

[SwagMorris]

Wide-Grip Pullups
BWx10
+45x12
+70x7
+45x10
BWx20

Hammer Strength Rows (hi/low)
180x6/6
160x8/8
160x8/8

~supersetted with~

DB Shrugs
100x20,16,12

Hammer Strength Shrugs
8 plates x 16,12
6 plates x 25

~supersetted with~

Cable Face Pulls (rope attachment)
3 sets of 12

Standing DB Curls (simultaneously)
65x5/5
50x12/12
45x12/12

Spider Curls
30x10/10x2
20x10/10

Stretching

Light Cardio