Exercise Log 12.13.13 (Back Day, No Cardio)

Quick log of today’s back workout. This time it will be quick, I promise!

Today was back day, after warmups I hit deadlifts. Set 1 was 8 reps @ 185lbs, set 2 was 5 reps @ 225lbs then I decided to try to set a new personal max… and hit it! It was only one rep @ 255lbs and it wasn’t the most solid rep but I locked it out and if you’ve seen my logs you will notice that for three weeks I haven’t budged that bar so I was pretty stoked. I know now I think I’m good to increase all my deadlift weights a bit and start working for another level. Then to wrap up I did 5 reps @ 225 and did drop sets, 8 @ 205lbs and 10 @ 155lbs.

Alright that out of the way, I’ll get more to just logging the rest of today’s activities. Next was T-Bar rows, first set was 10 reps @ 75lbs, second set was the same, third set was 6 @ 100lbs, fourth set was the same but form was getting sloppy, then did a drop set for set 5 of 16 reps @ 45lbs. Then did bent over rows, 4 sets @ 110lbs, one armed dumbbell rows 3 sets of 10 reps (each hand) @ 60lbs. Lat pulldowns were pretty fun, did sets 1-3 with 6 reps @ 145lbs, the fourth set was a single rep at 160lbs, then a pair of drop sets each was 16 reps @ 90lbs for a nice burn. Seated rows, set one was 6 reps @ 135lbs, 2 & 3 were 8 reps @ 120lbs and finally the last set was 10 @ 105lbs.

Lastly finished with pullups which is a great exercise to finish a back routine out with. I’m fairly weak doing pullups but I think it has something to do with the fact I’m always doing them AFTER the exercise so I’m super fatigued. Anyways I did 3 sets of 7 reps each set, doing wide gripped pullups (usually like 4) then finishing with chin-ups when form breaks down (usually 3 reps would be chin-ups). I’m working on it, and getting there.

Only 3 real paragraphs? Hey I actually did a short post this time. Yay! Skipped cardio today, it’s the season to kick back and I want to enjoy being warm at home a little more this winter… which isn’t an excuse to avoid it, I’ll be making sure I get some good long runs in.