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11/30/2012 1:40:29 PM - Steve Pulcinella

My body really wasn’t in the mood to deadlift today so I let my partners do all that without me. My hips and hamstrings need a break. I just did some lat work.
Close grip pull-downs:
5 sets of 15

Chest supported row:
8 sets of 12

Wide grip pulldown:
3 sets of 15

Dumbbell pull-overs with extra band tension
4 sets of 10

Hammer seated shrugs:
3PPS 4 sets of 20

Barbell Shrugs:
315 x 20
405 x 15
495 x 3 sets of 10
315 x 27

Neck extensions:
4 sets of 12

Standing abs
5 sets of 8

Side note: a guy sat on a bench in the Smith machine talking on his cell phone throughout this entire workout. I tend to notice that shit because it makes my skin crawl.

Tomorrow I’ll be heading out to Amish country Lancaster PA to help out my assistant Katie at her first strongman contest. If anyone is around the area come on by and check out some strongman action and we’ll all hit a diner after the contest.

This link has all the contest info.

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