Surprise! More Back work! My legs were dying and my chest was pretty sore, so I varied the exercises a bit so that I could stretch out my sore spots.


Widegrip Cable Row (60 sec rest b/w sets)

145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

notes: Still feeling good, but I might stick with this weight again next week until it feels more smooth.

Bent Over Smith Machine Rows (explosive reps, 90 sec rest b/w sets)

bar + 90 x 6
+110 x 6
+130 x 6
+150 x 6
+170 x 5

notes: Figured by doing this I could also stretch out my hammies. The goal was to EXPLODE, ram my elbows up, then slowly lower. Keep slowly upping the weight until I can’t do the reps explosively any more, which turned out to be on Set 5.

incline DB pullovers (60 sec rest)

40 x 10
50 x 10
60 x 10
70 x 10
70 x 10

notes: Explored the weight until I found my sweet spot. By doing pullovers, I thought I could also stretch my chest and expand my ribcage a bit. By doing it on an incline, I feel it much more in my lats, but I also enjoy using cables for incline pullovers. Cable machine was busy at the time though.

post-workout: LISS on the elliptical