BACK
Closed grip pull downs: 200x12x1 (warmup),260x12x1,300x6x1
bent over barbell rows: 135x15x1,225x15x1,275x10x1
t-bar rows: 5platesx12x1,6platesx12x1,8platesx10x1
hammer strenght unilateral rows 4 plates (per side) x10x1, 5 platesx8x1, 5 plates plus a 25lb rider on top x8x1
TRICEPS
closed grip bench press: 135x15x1,225x15x1,315x10x1, 365x8x1 for partials
hammer strength dips:[/b 6 platesx10x1,8 platesx10x1,10 platesx6x1
machine french press (No spotter can safety help with this weight so a machine is what I feel to be my best choice to still be able to use this beneficial movement without much risk of injury.) 245x10x2
TRAPS
dumbbell shrugs for speed: 125'sx20x3 AS FAST AS POSSIBLE
power shrugs 135x15x1,315x10x1,405x10x1,495x8x1
Still on a cutting diet but am GAINING strength every couple of weeks. The more I read it the more it looks as if I've got too much going on for triceps but not too worried atm. No loss in strength and benching keeps getting easier. For not I'll continue with what I've got going on. No real loss in size yet on most body parts though. Arms are still 18" on the right and 17 and 1/4 on the left (not thrilled about that). Chest is at 47" but I know that'll come down alot when I hit about 215ish. Hopefully still be over 42" when I'm done cutting. BOTH quads are an even 27" so I'm not fretting too much over them. They're starting to overtake my shoulder width so I'm going to have to address one of two things. Bring down the quad work and start working more on detail and seperation or find a way to bring my shoulders up. =