Back It UP!

I woke up with a delightfully sore back this morning.  Training consisted of heavy back exercises that have me breaking a couple of my PRs: 50 lbs. dumbbell backrow and 115 lbs Romanian deadlift.  Aside from the back, we also tapped into lats, abs, and hamstrings.

Training:

  • 10 mins. warmup
  • Romanian Deadlift: 65/95/115-95/115-65
  • Back Row: 35/45/50-35/50-35
  • Weighted Situps on Exercise Ball: 25/25/25
  • Seated Cable Back Row: 70/70/40
  • Seated One-Handed Lat Pulldown: 40/40/40/40
  • Angled Standing One-Handed Lat Pulldown: 70/80/80
  • Decline Ab Crunches on the Ball
  • Deadlifts with Dumbbells: 90/90/90
  • Stiff-legged Deadlifts with Dumbbells: 60/60/60
  • Cardio: 50 mins. on Step Mill, 10 mins. on Stepper, 30 mins. on Elliptical Machine

Nutrition:
Meal #1: Steak, eggs, sweet potato
Meal #2: Whey, rice cakes
Meal #3: Chicken, spinach, sweet potato
Meal #4: Chicken, spinach, sweet potato
Meal #5: Chicken, spinach, rice cakes
Meal #6: Turkey, spinach
Macros:
Carbs: 92g
Protein: 140 g
Fat: 22g

 

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