Road to 405: Another Back Day

Location: Gritty Grotto

Date: January 11th 2009

Time: 10:20 AM to 11:20 AM

I don't usually make it to the gym on Sunday's as it is more of a recovery type day that involves a lot of sleeping.

But I was feeling my rolled-oats today, so I decided to get it done.

Today's back workout was a little slower and more heavy-duty than the last one, although I did set a couple of personal bests with chin-ups.

This is what I started off with: some chin-ups while holding a dumbbell between my legs {25 lbs x 8 reps; 45 lbs x 8; 60 lbs x 4; body weight x 20}

Next up was barbell rows, nothing crazy just 3 sets {135 lbs x15; 185 lbs x 12; 205 lbs x 8}

Good ol' deadlifts were next, three straight sets {135 lbs x 12; 225 lbs x 12; 315 lbs x12}

Finished the middle back off with some T-Bar Rows 3 sets with 100 lbs for as many reps as possible with very little rest to get a good pump.

Last exercise was some back extensions {35 lbs x 12} to finish off the lower back

Now it is time for sleeping and eating...I love Sundays