Workout: (Golds)
(35#Pullups)8,8,8,8+6BW
(135#BOR)5x8
(75#BBCurl)3x10
(30#RearDelt)3x8
(225#SLDL)4x8
(140#RevGripPull)3x10
(80#WGIsoRow)3x12
(25#IncCurl)3x12
(80#OHIsoRow)3x10
(70#CGIsoROw)3x12
(75#RDeltFly)12,10,10
74 + 10 w/u + 11 c/d = 95 mins
During warmups I did a couple body weight pullups and could really get above the bar. I'm going to have to try some muscle ups. Weighted pullups were good and I was able to get 4x8 for the first time. I barely got the last pullup. I dropped the weight, took a couple breaths and did a few body weight pullups. I thought I'd rep out 10 or so. Not happening..at all.(14mins). Bent over rows were better today. They didn't feel as awkward, but I don't think I'm ready to bump up the weight.(10/24mins).
Barbell curls were tough, probably because I really went to failure on pullups and did extra rows. Couldn't find the 25#DB's, so went w/ 30's for rear delts. Felt good.(9/33mins). I decided to do SLDL today. Started with a set of 205 and then did 3 sets at 225#'s. Felt good. Low back will not thank me later tonight. (11/44mins). I bumped up the weight on reverse grip pulldowns and they were good.(7/51mins).
I did quite a few sets on the iso row machine. 3 wide grip and 3 overhand grip. Mixed in incline dumbbell curls.(18/69mins). Finished up with some lighter rear delt fly's. I started doing some ab work, but it bothered my lower back. Skipped 'em.(5/74mins).
Great WO! Really happy with progression on pullups. Getting more comfortable with BOR. I should probably mix in some t-bar and seated rows, but am liking this routine and am progressing.
Nutrition:
I weighed 175.0 this morning. Weight is starting to creep up.
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