Yesterday I was taking a day off to make sure I didn’t tweak my low back too much.

Back in the gym today to do some damage.

warmup: none, I folded warmup into my opening row sets

Bent Over Rows (2 min rests, during breaks I stretched out my low back, plus foam rolling)

bar x 5
95 x 4
135 x 3
185 x 2
200 x 8 @RPE8
200 x 6 @RPE8
200 x 8 @RPE8
200 x 6 @RPE8
195 x 8 @RPE8
195 x 8 @RPE8
195 x 8 @RPE8
195 x 7 @RPE8

Underhand Pulldowns (2 min rests)

80 x 10
120 x 8
190 x 12
190 x 11
190 x 10
190 x 10

notes: during these sets, a guy came up and told me “you have the potential to be really huge”. Thanks dude, this is why I lift, for the random male admirers LOL

One Arm DB Rows (2 min rests)

80 x 15/15
80 x 15/15
80 x 15/15
80 x 17/17

post: I was going to do cardio, but all the machines were taken, and I was suddenly at a severe loss of GAF, so I changed out and came home, lol.

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