Pulling day

1×8 pull ups @ body weight

1×6 PU with 10lbs

1×4 PU w/ 20lbs

1×4 PU w/ 30lbs

2×4 PU w/ 40lbs

1 minute rest between each.  I reduced the rest time to increase the density of the workout and added one more set of PU.  This is a safer way to increase the overall workload with increasing the intensity too quickly.  Adding weight to so0n can increase the likely hood of injury with the hands or elbows.

Finger rolls

3×10 with 120lbs

Do these behind the back.  It keeps the forearms aligned and reduces strains on the tendons and ligaments. .  One minute rest between each.

Finger work

Repeaters  15 sec on / 15 sec off x 8 sets

used various edges on the hang board.

I definitely had a burn going on the last set of finger rolls, but the repeaters totally finished off the forearms.

Push exercise

3×15 Incline bench  with 35lb.

This was a much quicker workout as I time the rest intervals at one minute.  This increased the density of the workout and made it more aerobic too.  It will have a positive effect and allow me to break through the current plateau.  Good workout.