Upper body training

You know when you're training with Frank that it's gonna be an intense and painful day. The Bionic Fridge was set loose from the very beginning with front squats. All out warfare on the dumbbell rows. What a day. This is what I'm talking about. Life to the fullest. I'd rather die on the battlefield than just slowly decompose and eventually expire. Fuck civilian life. Frank is the kind of warrior that if you question his ability to do a certain number of reps or weight he's gonna pull the performance of a life time, die in the process and come back to haunt you in your dreams with a big grin on his face and yelling: "It's your turn motherfucker". Dare to live becomes dare to die. Thanks for another great day above surface. See you on the battlefield again.

T-bar rows:

12x40 kg
12x60 kg
12x80 kg
8x100 kg
3x8x120 kg

Cable front pulldowns (extended pulley):

12x55 kg
12x65 kg
12x70 kg
10x80 kg

Dumbbell rows:

12x34 kg
12x44 kg
12x52 kg
2x12x60 kg - I died

Barbell shrugs:

12x100 kg
10x120 kg
8x140 kg
8x160 kg
7x180 kg + 2 reps - pronated grip
8x180 kg + 3 reps - pronated grip

Dumbbell curls:

8x12 kg
8x14 kg
8x16 kg
8x18 kg

Hammer curls:

8x14 kg
8x16 kg
8x18 kg
8x20 kg

Inverted sit-ups:

4x12xBW