Exercise Log 2.22.14 (Back Day, No Cardio)

After a rest day to join some friends out for an evening of fun, I came back to the gym looking forward to having a productive workout. Light week is over, so it’s time to get back to lifting heavy for a week or two. I’m going to repeat light week periodically though, just to be sure I’m keeping myself on my toes. That said, I felt like I was subpar in terms of lifting ability and it compromised my workout quite a bit.

Deadlifts: After extensive warmups, I hit the barbell hard, but it hit back equally hard. Set 1) 5 reps @ 255lbs. Set 2) 5 reps @ 265lbs. These were admittedly higher than my normal working set but the second set crushed me. I was down to one rep at a time, and it totally psyched me out on the rest of my workout. Set 3) 1 rep @ 275lbs. I probably had 4-5 failed attempts at a second set, and decided to step down the weight to proceed. Set 4) 5 reps @ 245lbs. Set 5) 5 reps @ 225lbs. Finally got the drop set in at the end, to reinforce the pattern. Set 6) 10 reps @ 185lbs.

Deadlifts took like 40+ minutes due to the dragged out second set and the long series of failures and recoveries and failures. It was rough. I had to focus on the best back exercises to get done in a reasonable timeframe.

T-Bar Rows: 3 sets of 10 reps @ 70lbs. 2 sets of 9 reps @ 90lbs.

Back Hyperextensions: 4 sets of 10 reps with my arms out in the superman pose.

1-Armed Dumbbell Rows: 3 sets of 8 reps each arm @ 70lbs.

Bent Over Rows: 3 sets of 10 reps @ 110lbs. These felt good.

Pullups: 3 sets of 8 reps, did forced negatives around the 6th rep for the first two sets, and the last four reps in the last set.

That took way too long, plus I was late getting out of work, plus I took a midday siesta prior to working out so no cardio tonight. Which was a pity, the day was gorgeous and I got to experience none of it really. Maybe next time.