The volume got to me today, and my low back was a little stiff/tired from the bike ride yesterday. So, I had a good workout but did not attempt to go up much, actually had to go down on the bench because there was absolutely no one around to spot me :( Anyhow, thinking I really need to find a workout partner.

Not including warm-ups

Deadlift 215X8, 8, 6, 6, 6 today I set it down and paused between every rep, read somewhere this is more beneficial...a little harder.

SS:
BO row 155X6, 7, 8, 7, 8 lol
Bench Press 165X6,6,6, 4 got stuck and had to have Brian come over and pull the bar off, lol. Won't do that again w/o spotter. last set 155X5 strip to 135X4

SS:
Lat Pulldown (sets 1, 2 and 5 are WG, some older lady put the narrow grip on and I worked in with her for sets 3,4)
all 5 sets 140X6 really good sqeeuze on these today.

Incline db press 55'sX9,8,6,6,6

SS:
Seated cable row 5 sets 130X7 again really good contraction :)
Pec dec flye 120X8,8,7,7,7,

This was a lonnnnng workout, so i am doing the cardio later tonight.

What got me through the workout today - "Til I collapse" by Eminem and "I will be heard" by Hatebreed

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