11-10-03 Monday
Todays workout went to shit. haha. My lowerback didnt recover since I had fucked around with a 425 dead with no warm-up in the middle of the week. haha After 225 on the power rack at the lowest setting felt heavy, I knew this day was fucked! So I will either deadlift next monday or later this week. Instead I did rack lockouts on the deads. Worked my way up to 725 for about a one inch lockout. Nothing major since I get 720 off the lowest setting in the rack doing Beast Lifts (deadlift with the bar behind the legs). This was in front though. Its probabally a PR since I never do them haha. Then I focused on back, but felt real sluggish and took me real long to get through the routine. Lost track of time.I may have done about 11 sets of back. Heres what I did from memory: (Shitty workout)
Partial deadlifts at lowest rack setting:
135x10
225x10 , then said fuck it,my lower back was far from recovered.
Deadlift Lock-outs off of rack (pins set just above knees):
225x1
315x1
405x1
495x1
585x1
675x1
725x1
Then for back:
2-3 sets of Chin-ups 15-20 reps (spread thru out workout)
5 sets of Hammer Strength rowing machine:
90lbs for 15 reps (Reps estimated)
180lbs for 15
270 for 12
360 for 8-10
450 for 6
Then Dumbell Rows:
130's for 15
150's for 15
Cable Pulley Row:
190 for 12
240 for 12
Lat Pulldown:
185x12
Shit workout haha Posted it anyway though