Exercise Log 3.14.14 (Back Day, No Cardio)

Alright a quick log of my back day. Was very groggy and tired to start this workout but the deadlifts woke me up.

Deadlifts: Set 1) 5 reps @ 235lbs (plus one penalty rep for bouncing the weight too fast). Set 2) 5 reps @ 255lbs. Set 3) 2 reps @ 275lbs, 1 rep @ 295lbs (new max!). Set 4) 5 reps @ 255lbs. Set 5) 5 reps @ 245lbs.

Front Lat Pulldown: This differs from the previous lat pulldown machines I’ve used quite a bit, this machine has two front handles on giant levers where you rack plates. The other lat pulldown is a seated cable pulldown. This is the first time I used this front iso-lateral type of lat pulldown machine and I liked it. Weight varied a lot since it was a new machine. Set 1) 12 reps @ 90lbs. Set 2) 10 reps @ 140lbs. Set 3) 10 reps @ 180lbs. Set 4) 8 reps @ 200lbs.

Bent Over Rows (Barbell): I’ve started enjoying doing bent over rows with the barbell rather than the easy curl bar. 4 sets of 8 reps @ 135lbs. This weight level is a little high for me right now, my final two sets on the last rep I had a hard time. In fact the very last rep, I felt a weird twang go up my neck and into the back of my head from pulling a little erratically, which was odd.

Seated Rows: 3 sets of 8 reps @ 135lbs with a focus on form and slower than usual tempo.

Lat Pushdown: Did this extra light to make sure arms didn’t get involved in the motion, focus on lat contraction. 3 sets of 10 reps @ 80lbs.

Rear Delt Flys: My shoulder is still sore, but healing slowly, so to help it rehab I’m doing some very light and slow negative focused exercises, hoping it stimulates recovery. So I did 3 sets of 10 reps @ 60lbs.

That’s it. New deadlift max was great. Felt I could’ve pushed higher even, but don’t like the idea of setting the bar too high… it’ll be a lot of pressure to do much higher working sets if I set a much higher max.