M13 W2 Back Workout

Fall 2009 Training
Mesocycle 13 - Week 2
Back Workout

Beginning Thoughts:

Went in without having eaten anything.

Workout:

Medley Round #1:
Pull-ups = BW x 6 reps
Barbell Rows = 135 lbs x 5 reps
Lat Pulldowns with Fat Bar = 150 lbs x 5 reps
Hammer Strength Machine Rows = 90 lbs x 5 reps

Medley Round #2 and #3:
Pull-ups = BW + 20 lbs x 5 reps
Barbell Rows = 155 lbs x 5 reps
Lat Pulldowns with Fat Bar = 150 lbs x 5 reps
Hammer Strength Machine Rows = 90 lbs x 5 reps

Medley Rounds #4 and #5:
Pull-ups = BW + 30 lbs x 3 reps
Barbell Rows = 185 lbs x 5 reps
Lat Pulldowns with Fat Bar = 150 lbs x 5 reps
Hammer Strength Machine Rows = 90 lbs x 5 reps

Videos:

Nothing Special..

Overall Impression:

Helped my gf workout. She did @ 105 lbs:
Overhead Squats = 20 lbs x 2 reps x 3 sets
Deadlifts = 95 lbs x 3 reps x 4 sets
Romanian Deadlifts = 55 lbs x 6 reps x 2 sets
Inverted Rows = BW x 7 reps x 2 sets
Pallof Press = 12. 5 lbs x 10 reps x 3 sets
Cable Pull-Throughs = 30 lbs x 8 reps x 3 sets

I hope everyone's having a good weekend! Thanks for reading!