So as I mentioned yesterday chin ups appear to not aggravate my left forearm the way pull ups do. The change in palm direction must make all the difference. I included sets of chin ups in my back/shoulder focused work out. As I expected, getting out three sets of chins felt very tough. I had my hands only 6-8 inches apart while doing them which just doesn’t allow my lats to engage nearly as much as when I use a wider grip for pull ups. As a result just getting 15 chin ups on my first set felt close to my limit.
I also barely managed to press 135 pounds over my head while standing. I can do more from the seated position but getting two big plates overhead while standing feels tougher overall.
5 minutes cardio/stretching
15 chin ups
Standing overhead barbell shoulder press – 95lbs x 10
10 chin ups
Standing overhead barbell shoulder press – 115lbs x 6
10 chin ups
Standing overhead barbell shoulder press – 135lbs x 1
Seated cable row – 100lbs x 12
Standing dumbbell shoulder shrugs – 80lbs x 10
Seated cable row – 120lbs x 10
Standing dumbbell shoulder shrugs – 90lbs x 8
Seated cable row – 140lbs x 6
Standing dumbbell shoulder shrugs – 100lbs x 6
Cybex plate loaded seated pull down – 225lbs x 8