Exercise Log 3.22.14 (Back Day + Fight for Air Climb ’14)

Started out today with a fun trip up One Oxford Center at a fundraising stair climb for the American Lung Association. I definitely used my lungs (and legs) to get me up 897 steps in 9:47, which I think is pretty good for a first timer. I however could’ve done better if I had listened to some of the advice given and not gotten all super excited on the first few flights and just zoomed up, making myself winded before I even really hit floor 10 (out of 45 floors). My team the Climbing Monkeys did a great job and everyone I think surprised themselves a bit, at least who I talked to, about their times. The team as a whole also fund raised over $2300 all together for the ALA which is awesome. I was not really effective in fundraising anything, I was just there to hang out and have a good time.

If looks had anything to do with fundraising, I would’ve raised a million bucks!

Then that evening was back day which came real late in the day (had to take a nice midday siesta to recuperate), so I’m going to quickly record that log.

Deadlifts: Sets 1 & 2) 5 reps @ 235 Sets 3 & 4) 5 reps @ 245lbs. Set 5) 5 reps @ 265lbs. The final set was definitely a split set, was a little tired, but made it happen.

Seated Full Back Row: This machine, to separate it from the seated rowing cable machine that targets the upper back and scapular adduction motion is the one that has fixed arms that pull directly back rather than a cable. Sets 1 & 2) 10 reps @ 130lbs. Sets 3 & 4) 10 reps @ 145lbs.

Pendlay Row: This is a new exercise for me, going to link a video by Scott Herman showing it.

Great exercise, takes a little getting used to though.

I found it helpful to sit my butt back a little to get the right back position. 5 sets of 5 reps @ 135lbs.

Bent Over Rows (Barbell): 3 sets of 8 reps @ 135lbs.

1-Armed Dumbbell Rows: 4 sets of 8 each arm @ 70lbs.

At this point I’m hitting the limit of where I like to keep my workouts, so I made a note to do focused rear delt and trap exercises on my next dev day… my new focus is a more balanced workout program to ensure I’m not overworking.

Also I am skipping chest day this cycle (so no post for chest day) and will start a deload cycle starting on leg day and continuing until my next back day ends. My shoulder is now feeling mostly recovered, I’m hoping skipping chest day is exactly what it needs to become 100% again.

Totally counting this morning’s stair climb as cardio, because it was!