Been a little lax in recording my workouts on here, missed recording legs Thursday and Chest friday. The weekend was rest days as I said I would, today I did just back.

Back

Wide grip lat pulldowns
(warmup)...100x10,130x10
Sets....190x10,210x10,230x10,

Wide grip chins
Sets....BWx6,BW7,BWx7(hold slow and controlled on last rep on the way down)

Bent over rows on smith machine
Sets...90x12,110x10,130x10,150x10,150x7

One arm dumbbell rows
sets....60x10,65x10,70x10,75x10

Supeset lower pulley cable rows with cross bench dumbbell pullovers
Sets...105x10,115x10,125x10,135x10/80x10,80x10,80x9,85x7

Chins on machine shoulder width with assist
Sets...40x10,30x8,20x6(extemely strict, with slow controlled descent and ascent)

V-bar pulldowns(pretty well done by now, these are just a final blow)
Sets...90x9,70x10,70x15


Traps...seated dumbbell shrugs
sets....80x17,80x17,85x10

Good back workout....tomorrow will hit shoulders. One bodypart per day for a while, weekend rest.

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