12/21 BACK/SHOULDERS 201.1lb
As you know started a new split/routine yesterday. Well, didn't even think about how this was 3rd time hitting back in just 5 days or so until it was too late and gotta feeling im gonna regret this tomo cause already gotta knot/sore spot in way lower lat. At least it wasn't a deadlift or rdl day but I felt it coming first set of BB rows. Shoulda just skipped rows but noooo gotta be hard headed. Not worried about a real injury really just complaining a bit is all. Really was a good workout otherwise. Had to improvise a bit because downstairs cable station is gone and DBs upstairs only go 60s so used cables for last set and old school 90° pec deck for rear delts. And by "downstairs" i mean 4 flights of stairs down in a whole other building and wasn't tackling that for 2 exercises and I can tell they are in a specific order for a reason(vertical then horizontal and so on). Don't be fooled by some of the lighter weights here. Every single rep was slow and controlled and same for negative with a slight pause/squeeze at the top. Strict strict strict!!! Anywho, on to it:
Weighted Pull-Ups- 25×8 35×7/6
Chainsaws/1 arm db row- 60s×8/8 & 70×8(cable)
BB row- 275×8/7/6
Close grip pull down- 120×9 135×7/6
Seated cable row(upright and no sway)- 105×10 90×11/11(missed rep scheme a bit here but lesson learned)
Wide grip pull down- 120×12/11 & 105×10
DB front raise(squeezed together)- 12s×20 10s×20 8s×20(yes 8s) how the hell these burn so damn bad in shoulders AND LATS?!?!
Rev pec deck- 4×9/8/7/6
DB rev laterals- 4×12×15s
Guess site isn't posting pix right now. Will update later.
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