Moving on, let’s hit it. Because goddangit, this back ain’t gonna build itself! (Well, technically, it DOES build itself, but you have make it start building. you know what I mean.)

Back on the low carbs.

Broke the routine and headed to a gym I had never checked out before. Got in for free, was sad to see DBs only go up to 100. #sadfacemeathead

Unsupported T-Bar Row (elbows midrange, 45 seconds rest)

1 plate x 10
2 plates x 10
3 plates x 6
3 plates x 8
3 plates x 8

notes: Stopped a set when I couldn’t keep myself from trying to stand up, when I was losing that bentover-edness.

Bent Over DB Rows(supporting knee under hip, 45 sec rest)

100s x 8/8
100s x 8/8
100s x 8/8
100s x 8/8

notes: I was being all cool above, but a 100 DB is still appropriate for me for now – my form was going by the end, and I started trying to twist my trunk on the pull and get a mechanical advantage.

Underhand Pulldown (hands shoulder width, 45 sec rest)

150 x 12
150 x 12
150 x 12
160 x 12

notes: This being a new machine for me I started light to see how it felt. 150 felt appropriate, so I kept it there.

Widegrip Row (neutralgrip handle, hold the squeeze for a second, 45 sec rest)

130 x 8
130 x 10
110 x 12
100 x 15

notes: Again testing out the weights on this new cable row – weights were light so I tried to mentally engage the contraction hard to get my work in.

Straight Arm Pulldown (45 sec rest)

40 x 12
60 x 4 / 40 x 12
40 x 12
40 x 12

notes: I started light and tried to go heavier, but couldn’t keep my arms from bending, so I brought the weight back down and tried to focus on isolating the lats.

Weighted Ab Rotation Machine (45 sec rest)

80 x 12/12
150 x 12/12
150 x 12/12

notes: This machine looked neat and I had some time so I tested it out. You set the seat to hit each side. hold the handles, keep your spine straight don’t slouch or hunch, don’t pull with your arms, and bring your hips through as you twist. 80 was way light, so I went up and it felt good.

Then I was out of time, so F it. Back home I went.

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