We have those pull up/dip stations that have the weight assist (a little platform you put your knees on) and I used to use this so based on your suggestion I will go back to using it doing 4 sets 8-12 reps and lower the asstiance as I progress.

I will also be adding pull downs to my back workout based on your suggestion. Do you have any exercises you feel would be bests.

Increasing my pull ups is a priority along with getting that bigger V shape in 2014.

Thanks again for the input it helps to keep me movitivated.