M13 W1 Back Workout

Fall 2009 Training
Mesocycle 13 - Week 1
Back Workout

Beginning Thoughts:

I am nervous for my 3 exams this week....been studying since 9 am today. This workout is done as a medley aka 4 exercises done one after the other with minimal rest periods. After each round, there is a 3-4 minute break after which it begins again.

Workout:

Medley Round #1:
Pull-ups = BW x 6 reps
Barbell Rows = 165 lbs x 5 reps
Lat Pulldowns = 150 lbs x 5 reps
Head Supported Rows = 35 lbs x 10 reps

Medley Round #2:
Pull-ups = BW + 10 lbs x 6 reps
Barbell Rows = 165 lbs x 6 reps
Lat Pulldowns = 150 lbs x 5 reps
Head Supported Rows = 45 lbs x 8 reps

Medley Rounds #3 and #4:
Pull-ups = BW = 30 lbs x 4 reps
Barbell Rows = 185 lbs x 5 reps
Lat Pulldowns = 170 lbs x 5 reps
Head Supported Rows = 55 lbs x 6 reps

Videos:

I forgot my camera..

Overall Impression:

I think I have gained some fat....I am gonna start logging my diet once again. I have shed 25 lbs of weight since January this year. I plan on not gaining that back in one semester. I have begun logging my food today itself. I will have consumed (by the time I sleep) 2,063 Calories with a 700 calorie deficit and a macro breakdown of 49/38/13 in terms of P/F/C. Hopefully I'll do a small bodyrecomp gradually...